By Elizabeth Jarrard, Dietetics Student, Sargent College

Tempted to order Take-out tonight? Why don’t you try whipping up this healthy stir-fry instead? Not only is it good for you, delicious, and simple, but it could even save you money! Serve with friends, and take any leftovers to class the next day. If you’re vegetarian, Tofu works great in the place of chicken.

GARLIC CHICKEN-BROCCOLI STIR-FRY

Makes 4 servings
Serving size: 1 ½ cups stir-fry over 1 cup brown rice

INGREDIENTS

2 tsp sesame or vegetable oil, divided
1 lb boneless, skinless chicken breasts
1 cup fat-free, low-sodium chicken broth
4 garlic cloves
1 ½ tablespoons cornstarch
¼ tsp crushed red pepper
2 red bell peppers cut into thin strips
2 cups fresh broccoli florets
1 (8oz) can sliced water chestnuts, drained
2 Tbsp low-sodium soy sauce
4 cups cooked brown rice

DIRECTIONS

1.       Cook instant rice as directed on the package. Keep warm on stove. If using regular brown rice start cooking that first and let cook while making stir-fry. If using microwavable brown rice wait until almost done cooking to heat up.

2.       Cut broccoli spears off of the stem, red bell pepper into thin slices, and mince garlic. Set aside.

*A fresh or frozen mix of stir-fry vegetables can be substituted here to save time.

3.       Cut up 1 lb skinless, boneless chicken breast into 1/2 inch slices. Set aside.

4.       Place large nonstick skillet over medium heat until hot.

5.       Add 1 teaspoon sesame oil to pan and tilt to coat evenly.

6.       Add chicken and stir fry until temperature is 165 F (approx 5-7 min). Remove chicken and set aside.

7.       Combine broth, garlic, crushed red pepper, and cornstarch. Stir until cornstarch dissolves. Set aside.

8.       Add remaining sesame oil, red bell pepper, and broccoli; stir-fry 1-2 min.

9.       Add water chestnuts; stir-fry for 1 min.

10.   Increase heat to high. Stir broth mixture and add to pan with soy sauce and chicken.

11.   Bring to a boil; cook 1-2 min or until slightly thickened.

12.   Prepare ready whole grain rice in the microwave if not already prepared.

13.   Serve 1 ½ cups of stir-fry over 1 c brown rice.

NUTRITION FACTS

Serving Size = 1.5 cups stir-fry + 1 cup brown rice

*Recipe modified from Cooking Light Superfast, January 2003.

Prepared by Dietetic Intern Amy Vos in the Healthy Cooking on a Budget class this September.