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Prep Time: 20 Minutes Cook Time: 10 Minutes |
Ready In: 30 Minutes Servings: 6 |
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From Janet and Greta Podleski, Eat, Shrink & Be Merry Cookbook. This sounds really good. Ingredients:
8 ounces whole wheat rotini, uncooked |
1/2 cup orange juice |
1/3 cup hoisin sauce |
2 tablespoons reduced sodium soy sauce |
5 1/2 tablespoons cornstarch |
1 tablespoon gingerroot, grated |
1 tablespoon toasted sesame oil |
1 teaspoon minced garlic |
1/4 teaspoon crushed red pepper flakes |
4 large boneless skinless chicken breasts, cut into strips |
2 cups broccoli florets |
2 cups medium mushrooms, halved |
1 large red bell pepper, cut into strips |
1/2 cup frozen green pea |
1/3 cup green onion, coarsely chopped |
10 fresh basil leaves, coarsely chopped |
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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