Nutrition News: Weight and Cancer Risk
1/4 teaspoon hot pepper sauce, or to taste
8 ounces boneless skinless chicken breast halves or chicken tenders, trimmed and cut into thin slices
1 1/2 teaspoons cornstarch
3 teaspoons vegetable oil, divided
1 1/2 cups frozen pepper stir-fry vegetables (onions & bell peppers)
1 tablespoons minced ginger
2 teaspoons minced garlic
2 cups frozen broccoli florets
1/4 cup water
1 tablespoon toasted sesame seeds
Combine orange juice, soy sauce, sesame oil, honey and hot pepper sauce in a glass measure. Place chicken in medium bowl or shallow glass dish. Add 2 tablespoons of the orange juice mixture; toss to coat. Cover and marinate in the refrigerator 10 to 15 minutes. Meanwhile, add cornstarch to remaining orange juice mixture; mix with a fork or whisk until smooth. Heat 2 teaspoons vegetable oil in a large skillet or wok over medium-high heat until hot. Drain the chicken and add to the pan; stir-fry until lightly browned and cooked through, about 4 minutes. Transfer to a plate. Add remaining 1 teaspoon vegetable oil to skillet. Add pepper stir-fry vegetables, ginger and garlic; stir-fry until fragrant, about 2 minutes. Add broccoli and stir for a few seconds. Add the 1/4 cup water. Cover and cook until broccoli is heated through and tender, 2 to 3 minutes. Push vegetables to perimeter of pan. Stir reserved marinade to redistribute cornstarch; add to pan. Cook, stirring sauce in center, until sauce boils and thickens, 1 to 2 minutes. Stir vegetables toward center of skillet and add reserved chicken. Cook, stirring, until heated through, 30 seconds to 1 minute. Sprinkle with sesame seeds. Serves 2 (1 1/4 cup) servings. Serve over brown rice if desired.
Per serving: 350 calories, 30 g protein, 20 g carbohydrate, 12 g sugars, 15 g fat, 3 g fiber, 570 mg sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at firstname.lastname@example.org or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.