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Nick
Enjoyed this added a few of my own ingredients as did not have all of your reccomended items
Really enjoyed it
Receta Chicken Breast Stir Fry is always a favorite amongst weight watchers
It's been a busy week and NonChef's blogsite has suffered for it. A week without a new recipe post is completely out of the norm and sincere apologies are called for to all who follow. It's Sunday evening and time has finally opened up to post a recipe that is always a favorite quick meal that provides easy calories, low fat and cholesterol, without sacrificing flavor (and it ain't bad looking too).
Chicken Breast Stir Fry is a very easy dish to make and it will satisfy every member of your family and there's nothing like making a wonderful Asian dish from home. It's worth mention that this dish should be accompanied by a nice bowl of steamed white rice sprinkled with finely chopped scallions. Let's get our ingredients together for this dish that will serve 4
Ingredientes
- 4 boneless chicken breast halves, sliced thin diagonally
- 3 medium carrots, peeled and julienned thin
- 1 medium zuchini, sliced thin
- 6 button mushrooms, sliced thin
- 1 medium onion, roughly chopped
- 4 cloves of garlic, slivered
- 1/2 green bell pepper, finely chopped
- 4 oz. of haricots verts (French green beans)
- 1/4 cup of chopped parsley
- 4 tablespoons of olive oil
- 1 tablespoon of sesame oil
- 4 tablespoons of soy sauce
- 1 tablespoon of sesame seeds
- 1 tablespoon of balsamic vinegar
- 1/2 teaspoon of cracked black pepper
- 1/2 teaspoon of salt
- 1/4 cup of water, white wine, or rice wine (your choice)
Direcciones
- As it is always recommended, get all your prep work done. There is a good 15 to 20 minutes of prep work for this dish with all the slicing, chopping, etc. If you have a wok, I would suggest using it as it is ideal. Since this stove top is a glass top, a wok will not work, so if you're in the same situation, get the largest saute or frying pan you have.
- What you are going to want to do is to cook certain ingredients separately, on very high heat, and quickly. We will start with the chicken breast first. Heat 2 tablespoons of olive oil over high heat. When the oil begins to smoke, it's hot enough. Quickly saute the chicken. Within a couple of minutes, it should be cooked with a wonderful semi golden color. Remove from pan and set aside.
- Now, add the remainder of the olive oil and first add the green beans and carrots and saute for a couple of minutes until some of them begin to slightly char. Next, add the onions, garlic, and green bell pepper, toss and continue to cook. You may at this time lower the heat to medium. Continue to saute for about 2 more minutes and finally add the mushrooms and zuchini. Quickly toss and stir, saute for another minute but no longer. Remove vegetables from pan and add them with the chicken.
- No deglaze the pan by adding the water or wine, soy sauce, and balsamic vinegar and stir, reducing heat to medium low. Add your salt and pepper, stir well. Now add your sauce to the chicken and vegetables and toss well to coat everything. Finally, add the sesame oil to the dish, along with the sesame seeds and parsley and toss gently one last time. Transfer to a serving bowl and serve hot with the rice. Enjoy this dish. It's a wonderful way of making stir fry. The vegetables will be done al dente and not over cooked. The flavors and absolutely wonderful!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 277g | |
| Recipe makes 4 servings | |
| Calories 448 | |
| Calories from Fat 277 | 62% |
| Total Fat 31.2g | 39% |
| Saturated Fat 6.28g | 25% |
| Trans Fat 0.17g | |
| Cholesterol 89mg | 30% |
| Sodium 1315mg | 55% |
| Potassium 574mg | 16% |
| Total Carbs 10.17g | 3% |
| Dietary Fiber 2.4g | 8% |
| Sugars 4.21g | 3% |
| Protein 31.51g | 50% |
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