Friday, July 31, 2009

(57) Sesame-Orange Shrimp and Chicken Stir-Fry

I love a good stir-fry! Since being pregnant (and dealing with horrific morning sickness), Chinese food from the actual takeout place just doesn't sit right with me. So my husband loves when I make it at home!! This recipe title is misleading - it's not orangy AT ALL... but it was very tasty! It makes huge servings and LOTS of sauce, so 1/2 cup rice might not be enough. Next time I'd consider either more rice or serving with a slotted spoon! This one's a winner!

Sesame-Orange Shrimp and Chicken Stir-Fry

"Stir-fries are an easy way to get more vegetables into my 4- and 6-year-old's diets. After years of experimenting to get the best flavor and consistency for a versatile sauce, I was finally satisfied with this combination of ingredients. The taste is slightly sweet with subtle flavors that complement all those fresh vegetables. There's a surprising hint of ground red pepper along with the nutty flavor of the dark sesame oil." —Rachel Spear, Casper, Wyo.

Yield: 6 servings (serving size: about 1 cup chicken mixture and 1/2 cup rice)
Source: Cooking Light Magazine, June 2009

1 cup water
1/3 cup low-sodium soy sauce
1/4 cup cornstarch
1/4 cup orange juice
1 tablespoon sugar
1/2 teaspoon ground ginger
1/2 teaspoon dark sesame oil
1/4 teaspoon kosher salt
1/4 teaspoon ground red pepper
1/4 teaspoon freshly ground black pepper
1 (14-ounce) can fat-free, less-sodium chicken broth

2 tablespoons olive oil, divided
12 ounces skinless, boneless chicken breast, cut into 1-inch pieces
2 cups coarsely chopped broccoli florets
1 cup chopped carrot
1 cup mushrooms, halved
1 cup snow peas, trimmed
1/2 cup chopped onion
2 garlic cloves, chopped
1 1/2 pounds medium shrimp, cooked and peeled
3 cups hot cooked long-grain rice

1. To prepare sauce, combine the first 11 ingredients in a large bowl, stirring with a whisk. Set aside.

2. To prepare stir-fry, heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add chicken to pan, and stir-fry for 4 minutes or until done. Remove chicken from pan, and keep warm. Add the remaining 1 tablespoon olive oil to pan. Add chopped broccoli and the next 5 ingredients (through garlic) to the pan; stir-fry for 4 minutes or until the vegetables are crisp-tender. Return chicken to pan, and stir in shrimp. Add sauce, and bring to a boil. Reduce heat, and simmer for 5 minutes or until the sauce thickens. Serve over rice.

Nutritional Information
Calories: 340, Fat: 7.3g (sat 1.3g,mono 4.1g,poly 1.3g), Protein: 28.6g, Carbohydrate: 38.6g, Fiber: 2.7g, Cholesterol: 142mg, Iron: 4.1mg, Sodium: 864mg, Calcium: 77mg

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