INGREDIENTS
3
tablespoons frozen orange juice concentrate, thawed
2
tablespoons reduced-sodium soy sauce
2
tablespoons water
3/4
teaspoon cornstarch
1/4
teaspoon garlic powder
Nonstick cooking spray
2
carrots, cut crosswise into 1/4-inch slices
1
(12-ounce) package frozen broccoli and cauliflower florets, thawed
2
teaspoons canola oil
3/4
pound boneless skinless chicken breasts, cut into bite-size pieces
1‑1/3
cups hot cooked rice
PREPARATION:
- For sauce, stir together orange juice concentrate, soy sauce, water, cornstarch and garlic powder; set aside.
- Spray nonstick wok or large skillet with cooking spray. Add carrots; stir-fry over high heat 1 minute. Add broccoli and cauliflower; stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Remove vegetables from wok; set aside.
- Add oil to wok. Stir-fry chicken in hot oil 2 to 3 minutes or until cooked through. Push chicken up side of wok. Add sauce; cook and stir until boiling. Return vegetables to wok; cook and stir until heated through. Serve over hot cooked rice.
Tip
To cut carrots decoratively, use a citrus stripper or grapefruit spoon to cut 4 or 5 grooves into whole carrots, cutting lengthwise from stem end to tip. Then cut carrots crosswise into slices.
This recipe appears in:
Chinese
NUTRITIONAL INFORMATION:
Serving Size:
1/4 of stir-fry and rice
Fiber
4 g
Carbohydrate
29 g
Cholesterol
32 mg
Saturated Fat
<1 g
Total Fat
3 g
Calories from Fat
14 %
Calories
215
Protein
18 g
Sodium
351 mg
DIETARY EXCHANGE:
Meat
2
Vegetable
2
Starch
1
