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Stir-Fry with orange and ginger marinade

A picture of the stir fry from the recipe. Looks good!

Try out this recipe with other vegetables (bok choy, snow peas, mushrooms) and fruits (orange or pineapple segments). Don't be limited to chicken; this marinade works well with tofu, beans or shrimp.

Serves: 4

Marinade:

  • 1⁄4 cup orange juice, freshly squeezed
  • 2 Tbsp of low-sodium soya sauce
  • 1 tbsp honey
  • 1 tsp toasted sesame oil
  • 1 tsp ginger, shredded

Stir-fry

  • 1 chicken breast, sliced in 1 inch pieces
  • 2 cups brown rice, cooked
  • 1 tbsp canola or vegetable oil, divided
  • 1 clove garlic, crushed
  • 1 tsp ginger, shredded
  • 1 medium yellow onion, sliced
  • 1 1⁄2 red bell peppers, sliced
  • 1 1⁄2 cups broccoli florets
  • 1 cup green beans
  • 1 cup beans sprouts
  • 1⁄4 cup cashews, chopped

Directions

  1. In a bowl, whisk together marinade ingredients and pour over chicken slices. Refrigerate for 1 hour or up to 24 hours. When ready to cook, remove chicken and reserve the marinade.

  2. Start cooking brown rice according to package directions (note:may take 40 to 45 minutes).

  3. In a large non-stick skillet or wok, heat half the oil over medium-high heat. Add garlic and ginger and sauté for 1 minute.

  4. Add marinated chicken and cook stirring frequently; remove chicken when cooked through (6 to 7 minutes).

  5. Add remaining oil to the skillet/wok and heat on medium-high heat until hot. Stir-fry the onions, peppers, green beans and broccoli until the vegetables are crisp but tender (4 to 5 minutes).

  6. Add the marinade and cooked chicken to the skillet/wok and stir gently until the marinade has coated all stir-fry ingredients and starts to thicken. Add the bean sprouts and stir-fry for another minute.

  7. Serve over brown rice and sprinkle with chopped cashews.

Reminder

Increase the amount and type of vegetables and reduce the amount of meat of your favourite stir-fry recipe for optimum nutrition. Instead of white rice, serve with brown rice or whole-wheat couscous.