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Print This Stir-fry Chicken and Brussels Sprouts Recipe

Stir-fry Chicken and Brussels Sprouts Recipe

Stir-fry chicken and brussels sprouts over noodles, wonderfully light and delicious. It adds flavor and some substance, but this stir-fry is mostly about antioxidant-rich cruciferous vegetables, with a red pepper thrown in for color, adding its own set of nutrients (anthocyanins, beta carotene, vitamin C).

Stir-fry Chicken and Brussel Sprouts

3 chicken breast halves, cut across the grain into 1/4-inch-thick by 1/2-inch-wide pieces
1 pounds brussels spouts, trimmed and halved
1/2 cup mini sweet peppers, chopped
1 clove garlic, grated
2 cups broccoli, chopped
1 bunch kale, stemmed and washed well in 2 rinses of water
2 pounds button mushrooms, sliced
1/4 cup peanut or vegetable oil
3 tablespoons reduced-sodium soy sauce
2 tablespoons red wine vinegar
4 tablespoons vegetable oil, divided
1/2 cup chicken stock or vegetable stock
1 tablespoon Better than Bouillon

Steamed rice, whole grains or noodles for serving bed.


Recipe Cooking Time:
Pan Type: large saute pan or wok

Stir-fry Chicken and Brussels Sprouts Directions

Whisk Better than Bouillon, soy sauce, vinegar, and 1/4 cup chicken stock in a small bowl, set sauce aside.
Heat 2 tablespoons oil in a large skillet over medium-high heat. Add brussels sprouts, broccoli and garlic, cook, tossing occasionally. Chop kale up into bite size pieces and add this and the chopped peppers to the brussel sprouts; continue cooking until sprouts are golden brown, about 4 minutes. Add in the sliced mushrooms and 1/4 cup of chicken stock. Cover and cook until tender, about 3 minutes longer. Transfer to a plate, wipe out skillet.
Heat 1 tablespoon oil in same skillet over high heat. Add chicken in a single layer, cook until browned, about 3 minutes. Turn and cook until cooked through, about 30 seconds.

Return brussels sprouts to skillet and add reserved sauce. Cook, tossing occasionally, until sauce is thickened, about 3 minutes. Serve with steamed rice or noodles and garnish with Parmigiano-Reggiano cheese.

Recipe Note:

Recipe Serves: 4 to 6

Nutrition Facts
Calories 376
Calories from Fat 220
Total Fat 24.4g 38%
Saturated Fat 5.1g 26%
Cholesterol 65mg 22%
Sodium 461mg 19%
Total Carbohydrates 13.5g 4%
Dietary Fiber 4.4g 18%
Sugars 4.6g
Protein 29.2g
Vitamin A 50% Vitamin C 152% Calcium 6% Iron 36%

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Substitute, substitute, substitute. Recipes were made to be messed with. Use alternative ingredients to make your recipes healthier. Cook with broth (low-sodium vegetable, low-fat chicken or beef) instead of with oils. Use vinaigrettes or citrus-juice-based dressings instead of creamy ones, which are often full of saturated fat. Try olive oil, skim milk, or yogurt instead of butter or cream. Re-work dessert recipes that require heavy cream with evaporated skim milk or yogurt. For cakes and other desserts, substitute fresh-fruit puree as a topping instead of frosting. And one of my favorites: pancakes with applesauce, not maple syrup. These changes will give your favorite recipes great new flavor, and your food will be healthier!

Recipe For Happiness

2 Heaping cups of Patience
1 Heart full of Love
2 Hands full of Generosity
1 Head full of Understanding
and a Dash of Laughter

Sprinkle generously with kindness, add plenty of faith and mix well. Spread over a period of a lifetime and serve to everyone you meet.



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