fbnr.comBroccoli, Mushroom and Chicken Stir-Fry
Makes 4 servings
Shiitake mushrooms, sold dried in the Asian section of grocery stores and occasionally found fresh in some produce departments, have a deep rich flavor unlike familiar white mushrooms.
 
Ingredients
1-1/2 ounces dried shiitake mushrooms
6 ounces thin dried egg noodles
3/4 pound chicken tenders
1/4 cup water
1/4 cup dry sherry
1/4 cup reduced-sodium soy sauce
2 teaspoons dark sesame oil
1/8 to 1/4 teaspoon red pepper flakes
  Nonstick cooking spray
4 cups broccoli florets
1 medium onion, halved and sliced into 1/4-inch slices
4 teaspoons chopped fresh ginger
3 cloves garlic, minced
1 teaspoon olive oil
   
1. Place mushrooms in small bowl; cover with hot water. Let stand 30 minutes or until caps are soft. Drain mushrooms; squeeze out excess water. Discard stems. Slice caps into 1/2-inch-wide strips. Meanwhile, bring 2 quarts water to a boil in large saucepan. Add noodles; boil 8 minutes, or until tender. Rinse in cold water; drain and set aside.
2. Slice tenders diagonal into 1/2-inch-wide pieces. Combine water, sherry, soy sauce, sesame oil and crushed pepper in small bowl.
3. Spray large nonstick skillet with cooking spray; heat over high heat. Add half the chicken; stir-fry 4 minutes or until chicken is no longer pink in center. Remove chicken; cover to keep warm. Repeat with remaining chicken.
4. Add broccoli, onion and 1/4 cup water to skillet. Cover and cook, stirring occasionally, until crisp-tender, 5 to 6 minutes (add water, 1 or 2 tablespoons at a time, if skillet cooks dry). Remove; keep warm.
5. Remove skillet from heat; add ginger, garlic and olive oil. Return to heat; stir-fry 30 seconds or until fragrant. Add soy sauce mixture; bring to a boil. Return chicken and vegetables to skillet. Add mushrooms and noodles; cook and stir 3 to 4 minutes until heated through.
Publications International, Ltd.
© Publications International, Ltd.
Nutrients per Serving
Calories 381
Calories from Fat 18 %
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 89 mg
Carbohydrate 46 g
Fiber 5 g
Protein 30 g
Sodium 606 mg
Dietary exchanges
2-1/2 Starch
2 Vegetable
2-1/2 Meat
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