Makes 6 cups
1 1/2 cups = 1 vegetable servings
135 calories per cup (without rice)
1 cup rice = 200 calories
8 ounces chicken breast, skinless, boneless
nonstick cooking spray
2 teaspoons peanut oil
2 cups broccoli florets
1/2 cup carrots, chopped
1 cup red bell pepper, cut in strips
1 cup mushrooms, sliced
4 scallions, cut into 2-inch pieces
2 cup snow peas
5 cups cooked rice
1/2 cup orange juice
1/4 cup soy sauce
1 tablespoon honey
1 tablespoon fresh ginger, peeled, grated
3 cloves garlic, crushed
2 tablespoons cornstarch
Cut chicken into julienned strips. Preheat wok and coat with nonstick spray. Add peanut oil and chicken. Stir fry until brown, remove chicken and set aside.
Add broccoli and carrots, stirring until half-cooked. Add other vegetables and continue to stir-fry for about 2 minutes. Do not overcook. Vegetables should remain crunchy. Return chicken to wok.
In a separate bowl, combine sauce ingredients, whisking in cornstarch last. Add to vegetables.
Keep stirring mixture until sauce thickens. Once thickened, cook another minute and remove from wok.
Serve over rice.
Source: HMR's Serving You Well Cookbook