Come fall it’s back to school and busy schedules. This stir-fry is ideal to customize to your family’s favourite fall vegetables. As with all stir-fries, have all your ingredients chopped and ready before heating up the skillet.
Preparation Time: 15 minutes
Cooking Time: 11 minutes
1/3 cup (75 mL) water
2 tbsp (25 mL) each sodium-reduced soy sauce and oyster sauce
1 tsp (5 mL) Asian chili garlic sauce
2 tsp (10 mL) cornstarch
1 tsp (5 mL) dark sesame oil
1 tbsp (15 mL) vegetable oil
2 skinless boneless Ontario Chicken Breasts or 4 to 6 skinless boneless Chicken Thighs, about 1 lb (500 g), thinly sliced into strips
2 tbsp (25 mL) finely minced gingerroot
1 clove Ontario Garlic, minced
1-1/2 cups (375 mL) small Ontario Broccoli Florets
1 cup (250 mL) very thinly sliced Ontario Carrot
Half each Ontario Sweet Red and Yellow Pepper, cut into thin strips
3 cups (750 mL) sliced Ontario Bok Choy
In medium bowl, combine water, soy sauce, oyster sauce, Asian chili garlic sauce, cornstarch and sesame oil until well mixed. Set aside.
In large skillet, heat oil over medium-high heat. Add chicken, ginger and garlic. Stir-fry until chicken is no longer pink, about 3 minutes. Add broccoli, carrots and 3 tbsp (45 mL) water. Stir-fry until vegetables are barely tender, 3 to 4 minutes. Add peppers and bok choy; stir-fry until vegetables are tender, 2 to 3 minutes.
Stir sauce and add to skillet; continue to stir-fry until mixture bubbles and thickens, about 1 minute.
PROTEIN: 28 grams
FAT: 7 grams
CARBOHYDRATE: 12 grams
FIBRE: 3 grams
SODIUM: 440 mg
Recipe courtesy of Foodland Ontario