Thursday, March 25, 2010

QUICK SAUCY CHICKEN STIR-FRY

3 tbsp canola oil
1 cup broccoli flowerets
1 cup cauliflowerets
3/4 cup 2-inch julienned carrots
1/4 cup sliced green onion
1 garlic clove, minced
1 lb boneless skinless chicken breasts, cut into thin strips
1/2 cup mayonnaise or salad dressing
1 tbsp soy sauce
1/2 tsp ground ginger
1/2 tsp crushed red pepper flakes, optional
Hot cooked brown rice to serve 4

Heat 1 tablespoon of the canola oil in a wok or large skillet over medium-high heat. Add the broccoli, cauliflower, carrots, green onion, and garlic and stir-fry about 5 minutes or until the vegetables are tender. Remove the vegetables from the pan.

Add the last 2 tablespoons of the oil and the chicken strips to the pan. Stir-fry the mixture about 5 minutes or until tender. Reduce the heat and return the vegetables to the pan with the chicken. Add the salad dressing, soy sauce, ginger, and red pepper flakes, if using. Simmer one to two minutes, stirring occasionally.
Serve over the hot rice.

Yield: 4 servings

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