Rockin' Stir Fry Recipe

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Rockin' Stir Fry
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Ingredients
16
Count
Nutrition
321
Calories
Total time
25
Minutes
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Ingredients:

Directions:

  1. Separate broccoli florets and chop if necessary so that they are in bite size pieces.
  2. Peel carrots and slice thinly at a diagonal angle.
  3. Cut the ends of the onion. Run your knife into the first layer and peel away the skin. Set cut side of onion on cutting board, cut in half and then slice into vertical slices.
  4. Cut the red bell pepper into 1 inch chunks.
  5. Cut top 2/3 part of asparagus into 1 inch pieces. Do not include the bottom third of the asparagus as it is usually tough. Only use small sized aspargus. The thick is too tough to be enjoyable in a stir fry.
  6. Cut zucchini in half lengthwise and then cut crosswise into 1/4 slices.
  7. Pull the stem off of the snow peas and de-string them.
  8. Cut chicken breasts in half lengthwise and then slice crosswise into very thin pieces.
  9. Heat 2 TBS oil in a wok or deep frying pan over high heat.
  10. Toss in chicken and cook, stirring constantly, until the edges start to turn opaque, about two minutes.
  11. Add the onion and garlic and cook another minute. The chicken will still have a few areas of pink.
  12. Add the vegetables except for the snow peas.
  13. Add sauce ingredients (except sesame oil) and saute until tender crisp, about five minutes. Note: After you turn the stove off, the vegetables will continue to cook in the pan so don't overcook them at this step.
  14. Add snow peas and 1 TBS sesame oil and stir fry a minute longer.
  15. Serve over steamed rice. Don't forget to spoon some of the flavorful liquid that has accumulated at the bottom of the pan on the rice.
  16. Garnish with roasted cashews and chopped cilantro.
  17. Note: I toast my already roasted and salted cashews in the toaster oven for a couple of minutes to make them slightly more toasted. It gives the cashews a nuttier flavor. I think it makes all the difference in the world. If you try this, please watch the cashews closely as they tend to burn easily.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 320.72 Kcal (1343 kJ)
Calories from fat 153.33 Kcal
% Daily Value*
Total Fat 17.04g 26%
Cholesterol 81.47mg 27%
Sodium 1074.2mg 45%
Potassium 746.47mg 16%
Total Carbs 18.3g 6%
Sugars 6.22g 25%
Dietary Fiber 5.26g 21%
Protein 25.88g 52%
Vitamin C 110.5mg 184%
Vitamin A 0.6mg 19%
Iron 8.4mg 47%
Calcium 77.6mg 8%
Amount Per 100 g
Calories 96.32 Kcal (403 kJ)
Calories from fat 46.05 Kcal
% Daily Value*
Total Fat 5.12g 26%
Cholesterol 24.47mg 27%
Sodium 322.59mg 45%
Potassium 224.17mg 16%
Total Carbs 5.49g 6%
Sugars 1.87g 25%
Dietary Fiber 1.58g 21%
Protein 7.77g 52%
Vitamin C 33.2mg 184%
Vitamin A 0.2mg 19%
Iron 2.5mg 47%
Calcium 23.3mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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