nutritional information


  • Calories: 260
  • Protein: 18 g
  • Total Fat: 16 g
  • Saturated Fat: 1 g
  • Carbohydrates: 16 g
  • Sodium: 550 mg
  • Fiber: 8 g
  • Sugar: 3 g

Stir-Fried ?Chicken? and Vegetables


30 minutes or fewer

30 MINUTES OR LESS Adapted from the book, this dish includes soy “chicken” strips, which provide both texture and flavor for this Chinese-style stir-fry.
  • 3 Tbs. canola oil
  • 8 oz. soy “chicken” strips
  • 1 10-oz. pkg. mixed frozen vegetables with broccoli, green beans, red bell peppers and mushrooms
  • 2 Tbs. water
  • 2 Tbs. low-sodium soy sauce
  • 1 10-oz. pkg. fresh spinach, well rinsed
  1. Heat a large skillet or wok over high heat until water drops sizzle. Add 11/2 tablespoons oil, and tilt pan to coat all surfaces. When oil is hot, add “chicken” strips, and stir-fry for 2 minutes. Remove to a bowl, and set aside.
  2. Add remaining oil to skillet. When hot, add frozen vegetable mix, and stir-fry for about 4 minutes. Return “chicken” strips to skillet, add water and soy sauce and stir-fry for 2 minutes more. Reduce heat to medium. Add spinach, cover pan and cook for 2 minutes. Using tongs, turn spinach once, re-cover and cook 2 minutes more. Remove strips and vegetables from pan with slotted spoon, and put into serving dish. Spoon liquid into small bowls, and serve as sauce or dip.
January 2004

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