This simple, healthy method of cooking is great for preserving the nutrients in the food.
A flip of the pan gets those
veggies moving.

A simple stir-fry can pack a meal's-worth of nutrition into a single dish. Don't want chicken? Substitute lean beef or pork. Whichever one you choose, dinner is on the table with a fast flip of the wrist.

Spray a nonstick wok or skillet with nonstick spray coating. Add and stir-fry for 3 to 4 minutes...


  • 8 ounce skinless, boneless chicken breast, cut into thin strips
  • 2 medium carrots, thinly bias-sliced
  • 1 1/2 cups small broccoli florets
  • 2 cloves minced garlic
  • 1/4 cup bias-sliced green onion
  • 3 tablespoons chopped honey-roasted peanuts
  • 1 tablespoon grated gingerroot
  • 1 tablespoon reduced-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 1/4 to 1/2 teaspoon crushed red pepper
  • 1/4 cup bottled plum sauce
  • 1/4 cup water


1. Spray a nonstick wok or skillet with nonstick spray coating.

2. Add boneless chicken breast, carrots, broccoli florets, and garlic, and stir-fry for 3 to 4 minutes.

3. Add green onion, honey roasted peanuts, gingerroot, soy sauce, sesame oil and crushed red pepper and stir-fry for 2 more minutes.

4. Stir in the bottled plum sauce and 1/4 cup water.

5. Serve over hot cooked rice or rice noodles.

Here's the nutrition scoop: 523 calories, 5 g total fat, 1 g saturated fat, 30 mg cholesterol, 227 mg sodium, 104 g carbohydrate, 3 g fiber, 14 g protein, 93% vitamin A, 57% vitamin C, 5% calcium, 23% iron.

Chopping your prep time

  • Pare precious minutes from your cooking time by using precut veggies from the salad bar or produce section of your supermarket. But, remember to wash the vegetables before using them.
  • Assemble your ingredients first; then start cooking your rice or rice noodles. This will help you time your stir-fry so that it's ready to hit the table as soon as the reice or rice noodles are finished cooking.

For a printable version of this recipe, click below.