High-Protein

Chicken & Vegetable Stir-Fry with Brown Rice Noodles

Craving Chinese? This vegetable-packed stir-fry with a speedy five-ingredient sauce can help thwart a costly and unhealthy trip to your local takeout joint.

Servings
4
Prep Time
40 min
Duration
40 min

Ingredients

Stir-fry

  • 4 oz brown rice noodles (vermicelli, pad Thai or spaghetti)
  • 2 tbsp dry sherry
  • 1 1/2 tbsp reduced-sodium soy sauce
  • 2 tbsp peeled and minced fresh ginger, divided
  • 4 cloves garlic, minced, divided
  • 1 lb boneless, skinless chicken thighs, trimmed, cut into bite-size pieces
  • 1 tsp grape seed oil
  • 2 green onions, sliced, white and green parts divided
  • 1/4 tsp red pepper flakes
  • 2 carrots, sliced
  • 2 cups shredded savoy cabbage
  • 1 cup sliced red bell pepper

Sauce

  • 3 tbsp rice vinegar
  • 3 tbsp reduced-sodium soy sauce
  • 2 tbsp dry sherry
  • 1 1/2 tsp arrowroot
  • 2 tsp hoisin sauce

Preparation

1. Prepare noodles according to package directions.

2. Marinate chicken: In a medium bowl, combine 2 tbsp sherry,
1 1/2 tbsp soy sauce, 1 tbsp ginger and half of garlic. Add chicken and turn to coat. Set aside to marinate while preparing remaining ingredients.

3. Prepare sauce: In a small bowl, whisk together all sauce ingredients.

4. In a large skillet on high, heat oil. Add whites of onions, remaining
1 tbsp ginger, remaining half of garlic and pepper flakes; cook, stirring, for 30 seconds. Add chicken and any marinade and cook, stirring, spreading it out in the pan and letting it sit for a few seconds, then stir again, repeating, until the chicken is cooked through, about 3 minutes. Transfer to a plate.

5. Add carrots, cabbage and bell pepper to skillet and stir, adding
1 tbsp water as necessary to aid in cooking (about 1/4 cup total), letting it evaporate before adding more, until vegetables are wilted and lightly charred, about 5 minutes. Return chicken to skillet.

6. Move chicken and vegetables to edges of pan, making a space in the middle. Stir sauce and pour into middle of skillet. Let it bubble a couple of seconds, and then combine with chicken and vegetables. Add noodles and toss with tongs to incorporate. Divide among plates and garnish with greens of onions.

Nutrition Information

  • Serving Size 1 1/2 cups
  • Calories 321
  • Carbohydrate Content 37 g
  • Cholesterol Content 107 mg
  • Fat Content 7 g
  • Fiber Content 5 g
  • Protein Content 28 g
  • Saturated Fat Content 2 g
  • Sodium Content 839 mg
  • Sugar Content 7 g
  • Monounsaturated Fat Content 2 g
  • Polyunsaturated Fat Content 2 g