Stir-fries are the perfect standby for those nights when you're short on time and energy. This one takes the flavours of a take-out classic and boosts the nutrition by adding milk, lean chicken and colourful sweet peppers plus a sweet touch of honey. Serve over noodles or rice.
By Dairy Farmers of Canada
Prep time 10 - 15 Minutes
Total time 25 - 30 Minutes
Portion size Makes 4 Servings
Ingredients
1 cup (250 mL) milk
3 tbsp (21 g) cornstarch
1/3 cup (75 mL) reduced-sodium soy sauce
2 tbsp (30 mL) liquid honey
1 tbsp (14.2 g) butter, divided
1 lb (500 g) boneless skinless chicken, cut in thin strips
3 cloves garlic, minced
1 sweet red pepper, cut in thin strips
1 sweet yellow pepper, cut in thin strips
1 green pepper, cut in thin strips
2 tbsp (30 mL) rice vinegar
Hot pepper sauce, (optional)
Preparation
In a bowl, whisk a little of the milk into cornstarch to make a smooth paste. Whisk in remaining milk, soy sauce and honey; set aside.
Heat a wok or large skillet over high heat. Add half of butter; swirl to coat. Add chicken and garlic and stir-fry for 3 min or until browned; transfer to a bowl. Add remaining butter to pan then red, yellow and green peppers. Stir-fry for 5 min or until tender. Return chicken and any juices to pan. Reduce heat to medium.
Whisk milk mixture and pour into pan. Cook, stirring, for 5 min or until chicken is no longer pink inside and sauce is thickened. Stir in vinegar and hot pepper sauce, to taste (if using).
Additional information : Reduce soy sauce to 1/4 cup (60 mL), reduce cornstarch to 2 tbsp (30 mL) and add 2 tbsp (30 mL) hoisin sauce and 2 tsp (10 mL) hot Asian chili sauce to sauce. Replace half of the chicken with peeled, deveined shrimp.
Nutritional Information
Energy Calories: 288 Protein: 31g Carbohydrate: 25g Fat: 7g
Fibre: 2g Sodium: 879mg
Top 5 Nutrients
Nutrient % DV*
Calcium: 9% Vitamin C: 170% Selenium: 86% Vitamin B6: 70%
Niacin: 63%
http://www.canadianliving.com/food/__dairy_goodness/milk/honey_garlic_chicken_and_sweet_pepper_stir_fry.php
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