Thursday, September 20 2012, 09:44 PM MDT
Chicken Stir-Fry with Snow Peas and Mixed Bell Peppers
As Aired On September 20, 2012
Recipe Courtesy Chef Bryan Woolley
1/2 cup low-fat, low-sodium chicken broth
2 tablespoons plain rice vinegar
2 tablespoons light soy sauce
1 teaspoon grated peeled ginger-root
2 medium garlic cloves, minced
1/4 teaspoon pepper
Vegetable oil spray
2 cups fresh or frozen snow peas or sugar snap peas, trimmed if fresh or thawed if frozen
1/3 cup chopped green onions (green and white parts)
1/2 medium red bell pepper, chopped
1/2 medium green bell pepper, chopped
1/2 medium yellow bell pepper, chopped
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces
2 teaspoons cornstarch
1/4 cup water
In a small bowl, stir together the broth, vinegar, soy sauce, gingerroot, garlic, and pepper. Set aside.
Heat a large nonstick skillet or wok over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the snow peas, onions, and bell peppers for 4 to 5 minutes, or until tender-crisp, stirring occasionally. Transfer to a plate.
Pour the oil into the skillet and swirl to coat the bottom. Cook the chicken for 4 to 5 minutes, or until golden outside and no longer pink inside, stirring frequently.
Return the vegetables to the skillet. Stir in the broth mixture. Bring to a boil, still on medium high. Boil for 1 minute, stirring occasionally.
In a small bowl, whisk together the cornstarch and water until smooth. Pour into the skillet. Cook for 45 seconds to 1 minute, or until the mixture is thickened, stirring occasionally.