Southwest Chicken Stir-Fry
Prep: 25 minutes plus marinating
Cook: 10 minutes • Serves: 4
5 tablespoons extra virgin olive oil
3 tablespoons fresh lime juice
2 teaspoons chopped fresh cilantro leaves plus additional for garnish
1-1/2 teaspoons ground coriander
1/4 teaspoon dried chipotle pepper (or other dried red chile pepper), seeded and chopped
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 pound boneless, skinless chicken breasts, cut into 1/2-inch strips
2 red, yellow and/or orange bell peppers, sliced
1 small jalapeño pepper, sliced
3 green onions, sliced
1 cup Mandarin orange segments in light syrup, drained
3 cups cooked instant brown rice
Lime wedges for garnish (optional)
1.In small bowl, whisk together garlic, 4 tablespoons oil, lime juice, cilantro, coriander, dried pepper, salt and black pepper. Place chicken in large zip-top plastic bag. Pour marinade over chicken. Seal bag and refrigerate 1 hour to marinate.
2.Remove chicken from marinade; discard marinade. Heat large skillet or wok over high heat. Add remaining 1 tablespoon oil and chicken, and cook 4 minutes, stirring occasionally. Add bell peppers and jalapeño, and cook 3 to 4 minutes or until peppers are crisp-tender. Stir in green onions and cook 1 minute, stirring. Add orange segments and cook just until chicken loses its pink color throughout and internal temperature reaches 165°, stirring occasionally.
3.Serve stir-fry over brown rice garnished with cilantro and lime wedges, if desired
Approximate nutritional values per serving (3/4 c. rice, 4 oz. chicken and 1/2 c. vegetables):
404 Calories, 13g Fat (2g Saturated), 49mg Cholesterol,
200mg Sodium, 46g Carbohydrates, 5g Fiber, 24g Protein
> Try substituting fresh Mandarin orange segments (tangerines, clementines, etc.) in place of canned.
> Stir-frying is a healthy cooking method in which small pieces of food are cooked quickly over high heat in a small amount of oil, preserving the crisp textures, bright colors and nutrients of the vegetables.