Step Ahead NJ

Recipe Corner: Chicken Stir-Fry with Wild Rice & Apricot Sauce

  

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Chicken Stir-fry:

1 pound boneless, skinless chicken breast tenders

1 8-ounce package sugar-snap peas, washed with ends snipped off (about 2 cups)

2 garlic cloves, minced

1 tablespoon fresh ginger, grated

½ cup chicken broth

1 tablespoon olive or peanut oil

2 cups cooked brown or wild rice (such as Minute Microwaveable Brown & Wild Rice Blend – microwave 2 containers for the entire recipe)

1. Add olive oil to a non-stick skillet over medium heat.

2. Stir-fry chicken tenders until cooked through (no longer pink), 3-5 minutes. Set aside.

3. Add chicken broth, garlic and ginger to skillet. Sauté 1-2 minutes.

4. Add sugar-snap peas and sauté for additional 2-4 minutes. Return chicken to skillet and mix together until heated through.

5. Prepare rice according to package directions.

Divide stir-fry into four equal portions. Serve each portion over ½ cup cooked rice.

The skinny: 4 ounces chicken + ½ cup sautéed sugar snap peas + ½ cup cooked rice = 296 calories ; Add 2 Tablespoons of dipping sauce: 408 calorie calorie meal

Apricot sauce:

2 tablespoons teriyaki sauce

2 teaspoons yellow mustard (such as French’s yellow mustard)

6 ounces Apricot Preserves (such as Polaner’s All-Fruit Preserves)

** You can substitute any flavor fruit preserves such as mango or strawberry. **

Stir ingredients together in a small bowl. Use as dipping sauce.

Yields: 8 Tablespoons (~ ½ cup) The skinny:  56 calories per tablespoon