Kung Pao chicken with vegetables

Makes 4 servings

This quick and spicy stir-fry will put the zing back into dinner.

Ingredients

• 2 chicken breasts about 7 oz (200 g) each
• 2 green onions, chopped
• 1 cup (250 mL) red pepper, cut in chunks
• 1 cup (250 mL) snow peas, trimmed
• 1 cup (250 mL) bean sprouts
• 1 tsp (5 mL) sesame oil

Marinade

• 2 tsp (10 mL) sodium reduced soy sauce
• 2 tsp (10 mL) rice vinegar
• 1 tsp (5 mL) sesame oil
• 1 tsp (5 mL) corn starch

Sauce

• 1 tbsp (15 mL) sodium-reduced soy sauce
• 1 tbsp (15 mL) rice vinegar
• 1 tsp (5 mL) sugar
• 1 tbsp (15 mL) water
• 1 generous pinch chili pepper flakes (or more if you like it really spicy)
• 1 clove garlic, chopped

Serve on cooked brown rice.

Directions

1. Cut chicken into bite-size chunks.
2. Make marinade in a medium size bowl. Add chicken and place in the fridge for 30 minutes. This is a good time to start cooking your brown rice.
3. Meanwhile mix all ingredients for the sauce and set aside.
4. Heat nonstick skillet to medium-high heat and add the chicken. Use a slotted spoon to remove the chicken from the marinade. Discard marinade. Cook chicken for about 10 minutes. Set aside on a plate.
5. Add sesame oil to the same skillet. Heat to medium-high heat. Add the chopped red pepper and sauté for 1 minute. Add the sauce, chicken, green onion and snow peas and cook for 5 minutes. Add the bean sprouts and cook for 1 minute.
6. Serve immediately on brown rice.

Nutritional information per serving
(1 ¼ cup/300 mL)

• Calories: 150
• Protein: 21 g
• Total fat: 3 g
  • Saturated fat: 1 g
  • Dietary cholesterol: 48 mg
• Carbohydrate: 9 g
  • Dietary fibre: 2 g
• Sodium: 208 mg
• Potassium: 436 mg

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation.

Posted May 2008