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).
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 Serves: 4 to 6
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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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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