Sweet-Spicy Chicken and Vegetable Stir-Fry

So, it’s been a busy past few weeks. The holidays always get crazy the closer it gets to Christmas. Of course, throw in susceptibility to the colds that are inevitably making their way around schools and places of employment and you have a disastrous combination.

Because we’re all so busy, time is a premium and being able to get dinner on the table in less than 30 minutes is priceless. The best way to make that happen is with stir-fry. Seriously, the most time consuming part of a stir-fry is the chopping and that doesn’t really even take that much time!  So, dinner on the table in a blink of an eye. Add in a Cooking Light recipe and it’s totally a win-win situation. And have I got a recipe for you! Sweet, spicy, chock full of vegetables and protein-packed chicken. What more could anyone ask for?


Sweet-Spicy Chicken and Vegetable Stir-fry
(with double sesame rice)

3 tablespoons dark brown sugar
1 1/2 tablespoons lower-sodium soy sauce
1 tablespoon fish sauce
1 tablespoon rice vinegar
1 teaspoon dark sesame oil
3/4 teaspoon cornstarch
2 tablespoons canola oil
1 pound skinless, boneless chicken breast, cut into bite-size pieces
8 ounces sugar snap peas
1 red bell pepper, sliced
1/2 medium red onion, cut into thin wedges
1/4 cup sliced green onions
1/4 cup unsalted dry-roasted peanuts

1. Combine the first 7 ingredients, stirring well; set aside.

2. Heat a large wok or a large heavy skillet over high heat. Add 1 tablespoon canola oil to pan; swirl to coat. Add chicken; stir-fry 4 minutes or until browned and done.


Remove chicken from wok. Add remaining 1 tablespoon oil; swirl to coat. Add sugar snap peas, bell pepper, & red onion; stir-fry 3 minutes or until vegetables are crisp-tender.


Stir in brown sugar mixture; cook 1 minute or until thickened.


Stir in chicken; toss to coat. Sprinkle with green onions and peanuts.


Serves 4 (serving size 1 cup)
Calories 349; fat 14.2g (sat 1.7g, mono 7.5g, poly 4.3g); Protein 31g; Carb 24.6g; Fiber 3.5g; Chol 66mg; Iron 2mg; Sodium 576mg; Calc 60mg

For the double sesame rice (Optional. Do what you like!)
Cook 1 (3 1/2 ounces) bag boil-in-bag long-grain rice according to package directions; drain. Stir 1 tablespoon toasted sesame seeds, 2 teaspoons dark sesame oil, and 1/4 teaspoons salt.
Serves 4 (serving size 1/2 cup)
Calories 119; Fat 3.3g (sat 1.7g), Sodium 148mg

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