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Last Updated: Apr 16, 2008 - 5:52:06 PM |
Make Your Own Chinese Take-Out
from the American Institute for Cancer Research
Instead of Chinese take-out, create your own healthful version of a Chinese restaurant favorite. As a refreshing change from sweet, goopy sauce and breaded chicken, this colorful sweet-and-sour stir-fry cuts out the excess fat, sugar and sodium.
The mix of vegetables in this recipe provides a broader spectrum of nutrients and phytochemicals than a single vegetable dish can offer. Phytochemicals – a plant’s natural defense system – create the different colors of vegetables and fruits and may play a role in fighting disease, according to the latest expert report on diet and cancer published by the American Institute for Cancer Research.
Using frozen chopped vegetables saves time without losing phytochemical or nutrient protection. The flash-freezing methods used these days preserves their vitamins and other protective compounds.
Serve this meal atop brown rice for even more nutritional value. A source of fiber and B-vitamins, brown rice is chewy and nutty tasting. Instant varieties are now available.
Adjust the amount of vinegar and apricot preserves to create a sweet and sour balance for the tender chicken that suits your own taste. For a spicier dish, add red pepper flakes.
Sweet and Sour Chicken with Brown Rice
2 cups cooked brown rice
1 Tbsp. low-sodium soy sauce
1/3 cup rice vinegar
2 Tbsp. cornstarch
1/4 cup apricot preserves
2 Tbsp. sesame oil, divided
1 lb. boneless skinless chicken breasts, cut into bite-size pieces
4 tsp. minced ginger
4 cloves minced garlic
1 cup reduced-sodium chicken broth
6 cups chopped frozen vegetables (carrots, broccoli, peas, corn)
1 can of sliced water chestnuts, drained
Pinch crushed red pepper flakes (optional)
Salt and freshly ground black pepper, to taste
Prepare rice according to package directions. Set aside. Whisk soy sauce, vinegar, cornstarch and apricot preserves in a small mixing bowl and set aside as well.
Heat 1 Tbsp. oil in large skillet over medium to high heat. Add chicken to skillet and cook undisturbed for 2 minutes. Continue cooking, stirring occasionally until starting to brown, about 2 additional minutes. Transfer chicken to a plate.
Add remaining 1 Tbsp. oil, ginger and garlic to the skillet and cook over medium-high heat, about 30 seconds. Add chicken broth and bring to a boil, stirring occasionally. Add frozen vegetables, reduce heat, cover and simmer under the vegetables are thawed, about 5 minutes. Do not overcook vegetables.
Return cooked chicken to the pan. Add water chestnuts. Whisk the reserved sauce and add to the skillet. Add a pinch of red pepper flakes, if desired. Simmer, stirring occasionally until the sauce thickens and chicken is heated through. Transfer chicken to a serving platter. Season with salt and pepper. Serve.
Makes 4 servings. Per serving: 490 calories, 9 g total fat (1.5 g saturated fat), 66 g carbohydrates, 33 g protein, 6 g dietary fiber, 470 mg sodium.
(488 words)
Reprinted with permission from the American Institute for Cancer Research
© 2004-2008 by foodconsumer.org unless otherwise specified
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