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HEART Insight:
doi: 10.1097/01.HEARTI.0000432810.08722.5e
Departments: The Hungry Heart: Healthy and Focused

Better-Than-Takeout Chicken Stir-Fry

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This recipe is reprinted with permission from American Heart Association Healthy Family Meals, Copyright © 2009 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.


Serves 4; 1 cup per serving

Here's a healthy, homemade stir-fry to put on the table in 30 minutes—quicker than waiting for the delivery person!

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1 teaspoon canola or corn oil and 1 teaspoon canola or corn oil, divided use

½ cup diced onion

1½ teaspoons minced peeled gingerroot

2 medium garlic cloves, finely chopped

8 ounces chicken tenders, all visible fat discarded, cut crosswise into ¾-inch strips

1 cup snow peas or sugar snap peas, trimmed

1 medium zucchini, cut in matchstick-size pieces

½ medium red bell pepper, cut into ¼-inch strips

¼ cup sliced water chestnuts, drained, rinsed, and patted dry

2½ teaspoons soy sauce (lowest sodium available)

1½ tablespoons finely chopped walnuts

1 teaspoon toasted sesame oil

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Heat a nonstick wok or large nonstick skillet over medium-high heat for 2 minutes. Add 1 teaspoon oil, swirling to coat the bottom. Add the onion, gingerroot, and garlic. Reduce the heat to medium. Cook for 3 to 5 minutes, or until the onion begins to brown, stirring constantly. Push the onion mixture slightly up the side.

Add the remaining oil, swirling to coat the bottom. Increase the heat to medium high. Cook the chicken for 3 minutes, stirring constantly without disturbing the onion mixture.

Add the peas, zucchini, and bell pepper. Stir together all the vegetables, including the onion mixture, and the chicken. Cook for 3 to 5 minutes, or until the chicken is cooked through and the vegetables are bright and tender-crisp, stirring constantly.

Stir in the water chestnuts and soy sauce. Cook for 1 minute, or until the ingredients are heated through, stirring as needed. Serve sprinkled with the walnuts and drizzled with the oil.

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Nutrition Tip

Some people douse their food with soy sauce without thinking—even before they taste for saltiness. Soy sauce (even the low-sodium variety) is very high in sodium, so remind your family to add it only sparingly as a condiment—or not at all.

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Nutrients per Serving

Calories 146

Total Fat 6.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 2.5 g

Monounsaturated Fat 2.5 g

Cholesterol 33 mg

Sodium 127 mg

Carbohydrates 8 g

Fiber 2 g

Sugars 4 g

Protein 15 g

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Dietary Exchanges

2 vegetable, 2 lean meat

© 2013 by the American Heart Association