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Home > Healthy Living > Healthy Recipe Choices |
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Healthy Recipe Choices |
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Chicken Hoisin Stir-fry  |
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Preparation Time : 15 minutes
Cooking Time : 25 to 30 minutes
Makes : 4 servings |
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| Imperial |
Metric |
Ingredients |
| 1 tbsp |
15 mL |
ketchup |
| 1 tbsp |
15 mL |
hoisin (or teriyaki) sauce |
| 1 tbsp |
15 mL |
lime juice |
| 2 tsp |
10 mL |
light soy sauce |
| 1/4 tsp |
1 mL |
hot Chinese chili sauce or hot pepper sauce |
| 2 tsp |
10 mL |
Olive Oil |
| 2 |
2 |
skinless, boneless chicken breasts, cut into small, bite-size pieces |
| 1 cup |
250 mL |
thinly sliced red onion |
| 2 tbsp |
30 mL |
minced ginger |
| 2 |
2 |
garlic cloves, minced |
| 1 |
1 |
carrot, thinly sliced |
| 1 |
1 |
yellow or red pepper, cut into thin strips |
| 3 |
3 |
stalks bok choy, thickly sliced into 1-inch (2.5 cm) pieces |
| 1/2 |
cups 125 mL |
grape tomatoes, cut in half |
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| Steps: |
- In a small bowl, stir ketchup with hoisin
sauce, lime juice, soy and hot sauce until
mixed.
- Heat oil in a large wide saucepan or wok
over medium-high heat. When oil is hot,
add chicken, onion, ginger and garlic. Stirfry
until chicken is partially cooked and no
longer pink, 3 to 4 minutes. Add carrot
and a couple of tablespoons water.
Continue to stir-fry 1 minute. Add peppers
and bok choy. (The pan may be full, but
bok choy will cook down.) Stir-fry 2
minutes, then stir in hoisin mixture and
tomatoes. Stir-fry 1 to 2 more minutes
until chicken is fully cooked and bok choy
is tender-crisp. Taste and add an
additional sprinkling of soy sauce, if you
like.
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| Nutrition Information (per serving): |
| energy (kilocalories) |
169 kcal |
| fat |
4 g |
| saturates |
0.6 g |
| polyunsaturates |
1.5 g |
| monounsaturates |
1.4 g |
| cholesterol |
49 mg |
| carbohydrate |
12 g |
| fibre, total dietary |
1.9 g |
| protein |
21 g |
| sodium |
287 mg |
| potassium |
531 mg |
| vitamin C |
53 mg |
| vitamin A (retinol equivalents) |
508 RE |
| calcium |
37 mg |
| iron |
1 mg |
| vitamin D (international units) |
0 IU |
| vitamin E |
0.36 mg |
| energy (kilocalories) |
169 kcal |
| 1 tbsp |
15 mLhoisin (or teriyaki) sauce |
| 1 tbsp |
15 mLlime juice |
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Spinach with Lemon and Raisins |
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Preparation Time : 10 -15 minutes
Cooking Time : 5 minutes
Makes : 4 servings |
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| Imperial |
Metric |
Ingredients |
| 2 |
2 |
medium bunches fresh spinach |
1/4 cups
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50 mL |
raisins or currants |
| 2 tbsp. |
30 mL |
Light margarine |
| 1/2 tsp. |
2 mL |
fresh lemon juice, or to taste
salt, to taste
pepper, to taste |
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| Steps: |
- Remove any tough stems and coarsely
chop spinach. There should be about 12
cups (3 L). Wash spinach and shake off any
excess water, but do not dry.
- In a large, wide skillet, cook spinach and
raisins over medium-high heat for about 5
minutes until spinach is wilted and tender.
Stir frequently. Gently squeeze excess
liquid from spinach using the back of a
spoon. Stir in lemon juice and margarine
and toss to coat. Season to taste with salt
and pepper. Serve immediately.
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| Nutrition Information (per serving): |
| energy (kilocalories) |
87 kcal |
| fat |
3.1 g |
| saturates |
0.4 g |
| polyunsaturates |
1.2 g |
| monounsaturates |
1.1 g |
| cholesterol |
0 mg |
| carbohydrate |
13.3 g |
| fibre, total dietary |
4.1 g |
| protein |
4.4 g |
| sodium |
139 mg |
| potassium |
717 mg |
| vitamin C |
0 mg |
| vitamin A (retinol equivalents) |
0 RE |
| calcium |
0 mg |
| iron |
0 mg |
| vitamin D (international units) |
0 IU |
| vitamin E |
0 mg |
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