This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish, and make sure the oyster sauce is gluten-free.
"Soups are a great way to introduce a lot of vegetables to kids. Stir-fries, too, because they contain so many different shapes and colors." -Emeril Lagasse
Stir-frys are great choices for weeknight meals because they are quick and easy as well as delicious and great for you. Two tips: first, cut the ingredients into similar sizes so they cook at a more uniform rate. Second, add the firmer ingredients to the wok first so they have a little longer to cook. For example, add the carrots first, then the onions and then the peppers.
This version uses a lot of black pepper. We usually think of black pepper as something added at the end of a dish to give it a bit of pop, or freshly ground over your salad or soup. It does, however, make a great focus to a recipe and this chicken stir-fry is a great example. Marinating in the pepper infuses the flavor into the chicken, but it also softens the sharpness of the black pepper. Adding the pepper to the sesame oil toasts the black pepper and infuses flavor even further.
Servings: 4 | Serving size: 4 ounces chicken with vegetables
Cooking time: 30 minutes (does not include marinating time)
This recipe can easily be multiplied and keeps well for about 24 to 48 hours in the refrigerator.
|3 tsp.||fresh ground black pepper (divided)|
|16 ounces||boneless, skinless chicken thighs (thinly sliced)|
|3 tsp.||reduced sodium soy sauce or gluten-free tamari sauce (divided)|
|1 Tbsp.||oyster sauce|
|2 cups||no salt added vegetable or chicken stock|
|1 Tbsp.||toasted sesame oil|
|2 cloves||garlic (thinly sliced)|
|1 large||onion (cut into 1/2 inch squares)|
|1 large||green bell pepper (cut into 1/2 inch squares)|
Place 1 teaspoon of the black pepper, the chicken, 2 teaspoons of the soy sauce, and the oyster sauce in a bowl and mix together.
Let the chicken marinate for at least an hour.
When ready to cook, combine the stock with the cornstarch and whisk until smooth.
Place the sesame oil and 1 teaspoon black pepper in a wok or large skillet over high heat.
Add the garlic and cook for 1 minute. Stir continuously.
Add the onion and cook for 3 minutes. Stir frequently.
Add the green bell pepper and the marinated chicken.
Cook for about 10 to 12 minutes. Stir frequently.
Add the lime juice and one teaspoon soy sauce. Toss well.
Add the stock/cornstarch mixture.
Toss well for about 90 seconds until the sauce begins to thicken.
Serve over brown rice.
Serving size: 4 ounces chicken with vegetables
|Calories 197||Calories from Fat 68|
|% Daily Value|
|Total Fat 7.5g||18%|
|Saturated Fat 1.5g||8%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 11g||4%|
|Dietary Fiber 2g||8%|
|Vitamin A 4%||Vitamin C 60%|
|Calcium 2%||Iron 2%|
|Vitamin K 7mcg||Potassium 377mg|