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Food and Nutrition

Cooking with Barbara Brown

 

 

 

 

 

Stir-Fry Chicken and Vegetables 

  • 1 tablespoon vegetable oil

  • 1/2 cup yellow onions, vertically sliced

  • 1/2 pound (2 cups) sugar snap pea pods

  • 1 cup red bell pepper, cubed

  •  6 ounces cooked chicken breast, cut in 2-inch strips

  • 1/2 cup sliced mushrooms

  • 2 tablespoons light soy sauce

  • 1 teaspoon minced fresh ginger

  • 1/2 teaspoon sugar

  • 1/4 teaspoon pepper

  1. Heat large non-stick wok or skillet over medium-high heat until hot.  Drizzle oil around edges of pan.  When oil is hot add onions and stir-fry 2 minutes.

  2. Add remaining ingredients and stir-fry about 5 minutes or until vegetables are crisp-tender and chicken is hot.  For softer vegetables stir-fry longer.

 Yields: 4 servings.

Nutrition Facts
Servings per Recipe: 4 ...
Amount Per Serving
Calories 147.................................                    Calories from fat 54

% Daily Value         

Total Fat 6g.....................................................                         10%
.........Saturated Fat 1g.......................................                          6%
Cholesterol 72mg................................................                      10%
Sodium 29mg                                                                            14%
Carbohydrate 331mg                                                                   3%
............Dietary Fiber 3g                                                               10%
Protein 13g                                                                                26%
Vitamin A: 50%                       Vitamin C: 127%               Folacin:   4%
Calcium: 4%                            Iron: 4%                        Potassium: 6%

Provided by:

Barbara Brown
Food Specialist
OSU Cooperative Extension Service
Stillwater, Oklahoma 74078-6141
bbrown@okstate.edu