Simple Chicken (or Shrimp) Stir Fry

Description

4 servings

About $1.07 per serving

2 cups cooked brown rice
Cooking spray
2 small boneless, skinless chicken breast halves(6 oz each), visible fat removed, cut into bite-sized pieces (or 18 pre-cooked shrimp, tails removed) 
½ medium head green cabbage
4 medium carrots, peeled
NOTE: you can save time by buying pre-shredded cabbage and carrots in a bag, but it will probably be a little more expensive.
2 teaspoons vegetable or extra virgin olive oil
2 tablespoons low-sodium soy sauce
1 tablespoon reduced-fat peanut butter (try to find one with ‘no sugar added’)
1/2 teaspoon fresh grated ginger (optional)
2 tablespoons chopped unsalted unoiled peanuts

1. Cook rice to package directions.
2. While rice cooks, spray a skillet or wok with cooking spray. Cook chicken on medium-high heat for 5 minutes, stirring occasionally until no longer pink. Remove chicken and set aside.
3. Chop cabbage into thin strips (like slaw) and use peeler to shred carrots. Add to skillet and toss with oil. Cook on medium-high heat 4 minutes, stirring frequently, until vegetables are limp but crunchy. Add chicken (or shrimp) to vegetables.
4. Stir in soy sauce and honey (and ginger, optional) and heat through, about 2 minutes.
5. Spoon rice and chicken on to plate and sprinkle with peanuts.

Branch Out: Go Vegetarian and substitute the chicken with Tofu. Use 12-14 ounces of low-fat, extra-firm tofu, drained and cut in to 1/2 inch cubes. Skip step #2 above and add tofu to skillet with cabbage and carrots.

Per Serving:

Dietary Exchanges:  1 1/2 starch, 3 vegetable, 2 1/2 lean meat

Spotlight on tofu:

Really, what’s tofu?

Great question! Tofu is made in a process pretty similar to cheese – except made of soybeans instead of milk, water and a coagulant (thickening agent) such as calcium or magnesium. Tofu is a great source of protein, low in fat and sodium and high in calcium, B vitamins and iron.

But it looks weird so it probably tastes weird too, right?

Actually the cool thing about tofu is it acts as a sort of flavor sponge, essentially absorbing the flavor of whatever you’re cooking it with (but by itself, tofu is rather bland).

Okay, maybe I’ll try it Where do I get it?

In most grocery stores tofu is located in the refrigerated section of the produce area.

There are different kinds. Which kind should I buy?

The main differences in the types of tofu have to do with the texture. It comes in varying degrees of firmness, from extra firm to silken (which is more yogurt- or gelatin-like in consistency). Firmer tofu is best for stir-frying and grilling, while softer tofu is okay for soup. When in doubt – pick a medium firmness. But remember, tofu is perishable. Keep refrigerated and use within one week.


Leftover ingredients?  Use them in these recipes!
Ginger
Moroccan Chicken with Brown Rice and Sauteed Spinach
Szechuan Chicken Stir Fry
Tandoori Chicken with Brown Rice
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Slow Cooker Sauerbraten
Tangy Asian Salad Dressing
Creamy Ginger Salad Dressing
Asian-Style Noodles with Pork & Vegetables

Nuts
Easy Chicken Salad
Spicy Asian Salad Cups
Szechuan Chicken Stir Fry
Pork Tenderloin & Spinach with Parmesan

Cabbage
Asian Cole Slaw
Asian-Style Noodles with Pork & Vegetables

Carrots
Lemon Chicken and Cinnamon Glazed Root Vegetables
Slow Cooker Sauerbraten
Pollo Guisado
Orange Glazed Turkey with Potatoes & Carrots

Fresh Basil
Chunky Marinara with Pasta & Seared Chicken
Creamy Tomato Fettuccini

Cider Vinegar
Meatloaf with Black-Eyed Peas
Slow Cooker BBQ Chicken or Pork
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Slow Cooker Sauerbraten
Baked Cajun Catfish & Easy Collard Greens
Black Bean Salad (or Salsa)
Mediterranean Salad
Tangy Asian Salad Dressing

Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.