Whistle While You Wok Recipe

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Whistle While You Wok
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Ingredients
16
Count
Nutrition
424
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Cook pasta according to package directions.
  2. Drain.
  3. Rinse with cold water and drain again.
  4. Set aside.
  5. Whisk together all sauce ingredients in a medium bowl; set aside.
  6. Spray a large, non-stick wok with cooking spray and place over high heat.
  7. Add chicken and cook, stirring often, until chicken is lightly browned on the outside but still pink in the center.
  8. Add broccoli, mushrooms, and red pepper.
  9. Cook and stir until vegetables are tender-crisp, about 6 minutes.
  10. Add 1/4 cup water to prevent sticking, if necessary.
  11. Add peas and onions.
  12. Cook 1 more minute.
  13. Add sauce and basil.
  14. Continue cooking until sauce is bubbly and has thickened, about 1 minute.
  15. Add rotini and cook 1 more minute, just until rotini is heated through.
  16. Serve hot.
  17. Tip: You can substitute whole wheat spaghetti for the rotini.
  18. PER SERVING: calories 372; total fat 5.5 g; saturated fat 0.8 g; protein 35 g; carbohydrate 446 g; fiber 5.3 g; cholesterol 66 mg; sodium 509 mg.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 424.13 Kcal (1776 kJ)
Calories from fat 73.6 Kcal
% Daily Value*
Total Fat 8.18g 13%
Cholesterol 93.25mg 31%
Sodium 1095.23mg 46%
Potassium 679.23mg 14%
Total Carbs 49.3g 16%
Sugars 9.31g 37%
Dietary Fiber 6.22g 25%
Protein 39.41g 79%
Vitamin C 60.2mg 100%
Vitamin A 0.5mg 16%
Iron 11.2mg 62%
Calcium 43.5mg 4%
Amount Per 100 g
Calories 131.32 Kcal (550 kJ)
Calories from fat 22.79 Kcal
% Daily Value*
Total Fat 2.53g 13%
Cholesterol 28.87mg 31%
Sodium 339.11mg 46%
Potassium 210.3mg 14%
Total Carbs 15.26g 16%
Sugars 2.88g 37%
Dietary Fiber 1.92g 25%
Protein 12.2g 79%
Vitamin C 18.6mg 100%
Vitamin A 0.2mg 16%
Iron 3.5mg 62%
Calcium 13.5mg 4%

* 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

  • 8.4
    Points
  • 11
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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