Frozen stir-fry mixes and frozen shelled edamame save prep time and don’t require thawing. The slightly sweet and nutty stir-fried vegetables complement the delicately flavored chicken. You can serve this over udon noodles or rice stick noodles instead of rice.

Yield

6 servings (serving size: 2/3 cup chicken mixture and 1/3 cup rice)

Ingredients

• 2 teaspoons  canola oil
• 1 tablespoon  minced peeled fresh ginger
• 2 teaspoons  minced peeled fresh lemongrass
• 2 garlic cloves, minced
• 1 pound  skinless, boneless chicken breast, cut into bite-sized pieces
• 2 cups  frozen shelled edamame (green soybeans)
• 2 cups  frozen bell pepper stir-fry mix
• 2 tablespoons  low-sodium soy sauce
• 1 tablespoon  mirin (sweet rice wine)
• 1 teaspoon  dark sesame oil
• 1/4 teaspoon cornstarch
• 1/2 cup  (1/4-inch) diagonally cut green onions
• 2 teaspoons  dark sesame seeds
• 1/2 teaspoon salt
• 2 cups  hot cooked brown rice

Preparation

Heat canola oil in a large nonstick skillet over medium-high heat. Add ginger, lemongrass, and garlic; sauté 1 minute or just until mixture begins to brown. Add chicken; sauté 2 minutes. Add edamame and stir-fry mix; sauté 3 minutes. Combine soy sauce, mirin, sesame oil, and cornstarch, stirring with a whisk. Add to pan; cook 1 minute. Remove from heat. Stir in onions, sesame seeds, and salt. Serve over rice.

Nutritional Information

Calories:  277 (21% from fat)
Fat: 6.5g (sat 0.7g,mono 2.3g,poly 2.6g)
Protein: 25.5g
Carbohydrate: 27.1g Fiber: 5.4g
Cholesterol: 44mg Iron:  2.4mg
Sodium: 452mg
Calcium: 72mg

Steve Petusevsky, Whole Foods Cookbook, Cooking Light, MARCH 2006