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Chinese 5 Spice Chicken Stir Fry
Chinese 5 Spice is one of my favorite blends it has an almost perfect balance of flavors – sweet, warm, cool and spicy. It has also been described as a Chinese BBQ rub. The five ingredients in our Chinese five Spice are cinnamon, fennel, anise, cloves and pepper. Five Spice’s versatile flavor makes it work in so many different recipes but it seems to really shine in a stir fry like this simple and easy dish. The key is to not be afraid of this seasoning so be sure to liberally apply it to your chicken before cooking it. It makes a spectacular crust on your chicken. This stir fry dish was served over Basmati rice. If you haven’t had Basmati rice before you are in for a real treat. In Hindi, basmati translates to "Queen of Fragrance." Basmati rice cooks up quite nicely as it becomes very fluffy and it partners exceptionally well with spicy foods and sauces. Not only is this a flavorful healthy meal but it is quick and easy to prepare and can be on your table in less than 20 minutes. Ingredients: 2 Tbsp canola oil 1-2 Tsp Chinese 5 Spice 3 chicken breasts (about 1 lb.) – cubed into bite size pieces 1/2 red bell pepper, sliced thin 1 cup shredded carrots 1 cup broccoli crowns 3 scallions cut on the diagonal 4 stalks asparagus, trimmed and cut on the diagonal 3/4 cup water 2 Tbsp low sodium soy sauce 2 Tsp cornstarch 1 Tsp crushed red pepper 1/4 cup unsalted peanuts 2 cups cooked basmati coconut rice - 4 servings, 1/2 cup each Directions: 1. Preheat your large skillet to medium high 2. Cut your chicken in bite size cubes and season liberally with Chinese Five Spice 3. Add the canola to the pan and heat 4. Add your seasoned chicken to the pan and cook evenly 5. Just as the chicken starts to change color add your bell pepper, carrots, broccoli and asparagus 6. As your vegetables soften add your water, soy sauce, red pepper flakes and peanuts 7. Bring your pot to a boil, then reduce heat down to a simmer, cover and let finish cooking for about 5-10 minutes 8. Serve over rice and top with scallions Directions for Rice: 1. Combine 1 dry cup basmati rice with 1-3/4 cup light coconut milk* 2. Combine in a microwave safe bowl 3. Cook on high for 5 minutes and then 15 minutes at 50% power 4. Let stand for 5 minutes, fluff with fork *If you are counting calories you can use water instead and reduce the total calories count by 80. Serves 5 Nutritional Information (per serving) Protein 26g Fat 15g Trans Fat 0g Saturated Fat 2g Fiber 4g Sodium 380mg Sugar 4g Calories 463 |
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