AWESOME CHICKEN AND MUSHROOM STIR - FRY

Awesome Chicken and Mushroom Stir - Fry image

This is a recipe I found in The American Heart Association Cook book back when my DH was diagnosed with high blood pressure and also diabetes....it is so good I adapted it with every kind of meat. Excellent with beef or pork too. I change the broth accordingly...beef for beef and vegetable for pork. I am making this for Sunday...

Provided by Doreen Fish

Categories Chicken

Number Of Ingredients 16

Ingredients

1 lb chicken breast halves, skinless and boneless
1 Tbsp grated peeled fresh ginger
1 Tbsp hot-pepper oil...i make my own
3 clove garlic, minced
1 tsp toasted sesame oil
2 Tbsp brown sugar
2 Tbsp chicken broth, non-fat, low sodium
2 Tbsp dry sherry
1 Tbsp low salt soy sauce
1 Tbsp plain rice vinegar
1 tsp corn starch
8 oz button mushrooms , sliced
1 medium red bell pepper, diced
1 medium zucchini, diced
1/2 medium onion sliced....i use 2 full onions as we love them
8 cherry tomatoes.

Steps:

1. First off let me say I changed this recipe up to my liking....for starters I don't like cooked mushrooms so they were out, I didn't used zucchini either , I used broccoli and cauliflower. The taste is still the same as it is the marinade and cooking liquid that gives this stir fry its star quality. I always double or tripe these ingredients as we like to have extra sauce to drizzle over our steamed rice. I cut up all my veggies first and have it all ready. Cut up chicken, beef or pork and put in a large bowl.Mix together gingerroot, hot-pepper oil,, garlic and sesame oil (I double or triple this). Pour over meat and stir together well. Let marinate in fridge for at least 15 mins but longer if you can. I do it in the afternoon so it has a couple of hours for the flavors to really get in the meat. IN meantime mix together brown sugar, broth, soy sauce,vinegar, and cornstarch until sugar and cornstarch dissolve. (Again double or triple this if you like)Set aside. Heat a large frypan or wok over high heat. Throw in the meat with marinade and cook for 3 - 4 mins until lightly browned, stirring constantly. Stir in all the chopped veggies. Reduce heat to medioum-high and cook covered for about 5 mins or until veggies are cooked the way you like...we like crunchy....stirring occasionally. Stir in the chicken broth mixture and cherry tomatoes. Cook 3 - 4 mins or until sauce has thickened, stirring occasionally. Serve over steamed rice!!So yummy!!
2. Calories: 166 Protein:20 ng Carbs: 12 g Sugar: 8 g fiber : 2g Cholesterol: 44 g total fat: 4.5 g saturated: 0.5 Polyunsaturated:1.5 Monounsaturated:2.0 g sodium:123 mg