COOKING LIGHT STIR FRY CHICKEN RECIPES

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MAKE THIS HEALTHY CHICKEN CURRY STIR-FRY ... - COOKING LIGHT



Make This Healthy Chicken Curry Stir-fry ... - Cooking Light image

Skip takeout (plus loads of sodium and extra calories) and make this healthier, Indian-inspired chicken-and-broccoli stir-fry instead. Coating the the chicken with spices before cooking seasons the meat and toasts the spices at the same time. Cook or reheat the brown rice before you start making the stir-fry, and be sure to have all the ingredients prepped and ready near the stove—once you start cooking, the whole meal is ready fast. Serve topped with a dollop of plain yogurt and mango chutney.

Provided by Laura Poythress

Total Time 25 minutes

Yield Serves 4

Number Of Ingredients 14

1 1/2 pounds boneless, skinless chicken thighs (about 6 thighs), cut into 1-inch pieces
2 teaspoons curry powder
1/2 teaspoon kosher salt
1/8 teaspoon cayenne pepper
1 tablespoon olive oil
3 cups broccoli florets with stalks attached (from 1 large head)
2 cups vertically sliced red onion
1 red bell pepper, seeded and cut into strips
1 yellow bell pepper, seeded and cut into strips
2 garlic cloves, minced
1/2 cup unsalted chicken stock
2 tablespoons fresh lime juice
2 teaspoons lower-sodium soy sauce
2 cups cooked brown rice

Steps:

  • Toss together chicken, curry powder, salt, and cayenne in a large bowl. Heat oil in a large nonstick skillet over medium-high. Add chicken; cook, stirring occasionally, until cooked through, about 6 minutes. Using tongs, transfer chicken to a medium bowl. Add broccoli, onion, peppers, and garlic to skillet; cook, stirring constantly, until fragrant, about 2 minutes. Add chicken stock; cover and cook until broccoli is crisp-tender, about 4 minutes. Add chicken, lime juice, and soy sauce; stir until heated through, about 1 minute. To serve, place 1/2 cup rice in each of 4 shallow bowls, and top with about 1 1/2 cups chicken mixture.

Nutrition Facts : Calories 442, CarbohydrateContent 43 g, FatContent 13 g, FiberContent 6 g, ProteinContent 42 g, SaturatedFatContent 3 g, SodiumContent 532 mg, SugarContent 7 g, UnsaturatedFatContent 8 g

A GARLIC-SOY CHICKEN STIR-FRY THAT TAKES 20 MINUTES RECIPE ...



A Garlic-Soy Chicken Stir-Fry That Takes 20 Minutes Recipe ... image

Thanks to avocado oil's high smoke point, it's a great choice for stir frying. Plus, its buttery texture is a nice, rich addition. Look for green beans and snap peas that are pre-trimmed to help cut prep time. The added step of deglazing the pan with the sauce picks up little bits of flavor from the chicken and vegetables, making this stir-fry even more delicious. Also, be sure your pan is hot before adding your chicken to keep it from sticking. Serve this super flavorful stir-fry over your favorite rice (go for brown rice for a fiber boost).

Provided by Cooking Light

Total Time 20 minutes

Yield Serves 5 (serving size: about 1 1/4 cups)

Number Of Ingredients 15

1 tablespoon avocado oil, divided
6 (4-oz.) skinless, boneless chicken thighs, cut into 1-in. pieces
1 red bell pepper (about 6 oz.), sliced
6 ounces trimmed fresh green beans
4 ounces trimmed fresh sugar snap peas
1/4 cup minced shallot
3 garlic cloves, thinly sliced
1 tablespoon fish sauce
2 1/2 teaspoons lower-sodium soy sauce
2 teaspoons honey
1 teaspoon sambal oelek (ground fresh chile paste)
1 teaspoon water
1/2 teaspoon cornstarch
1/4 cup unsalted dry-roasted peanuts
3 tablespoons sliced scallions

Steps:

  • Heat 2 teaspoons oil in a large wok or skillet over medium-high. Add chicken; cook, stirring often, until browned and done, 5 to 6 minutes. Remove chicken. Add remaining 1 teaspoon oil, pepper, green beans, snap peas, shallot, and garlic. Cook until crisp-tender, 5 to 7 minutes. Whisk together fish and soy sauces, honey, sambal oelek, 1 teaspoon water, and cornstarch in a small bowl. Add to wok with chicken, stirring to coat chicken and veggies; cook until sauce thickens, about 2 minutes. Remove from heat; add peanuts and scallions.

Nutrition Facts : Calories 282, CarbohydrateContent 12 g, FatContent 13 g, FiberContent 3 g, ProteinContent 32 g, SaturatedFatContent 3 g, SodiumContent 525 mg, SugarContent 6 g, UnsaturatedFatContent 9 g

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