Skip Navigation LinksHome > February 2014 - Volume 8 - Issue 1 > Chinese Chicken Stir-Fry
HEART Insight:
doi: 10.1097/01.HEARTI.0000443049.28380.49
Departments: The Hungry Heart: Fast and Healthy

Chinese Chicken Stir-Fry

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This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright © 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

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February is American Heart Month. Try some of these healthy and delicious recipes as alternatives for fast-food favorites to help take care of your heart.

Serves 6; 1 cup chicken mixture and ½ cup rice per serving

It takes just a few minutes to prepare your own delicious, healthful stir-fry. Our version combines juicy chicken with plenty of veggies.

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1½ cups uncooked instant brown rice

3 tablespoons cornstarch

1⅓ cups fat-free, low-sodium chicken broth

3 tablespoons dry sherry or fresh orange juice

2 tablespoons soy sauce (lowest sodium available)

1 tablespoon plain rice vinegar

2 teaspoons chili oil

1 tablespoon grated peeled gingerroot

3 medium garlic cloves, minced

1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes

2 teaspoons toasted sesame oil

8 ounces mushrooms, sliced

1 cup diced red bell pepper

1 8-ounce can water chestnuts, drained

¾ cup sliced green onions

½ cup pecan halves, dry-roasted

¼ teaspoon crushed red pepper flakes

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1. Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm.

2. Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.

3. In a large skillet or wok, heat the chili oil over high heat, swirling to coat the bottom. Cook the gingerroot and garlic for 1 minute, stirring constantly. Reduce the heat to medium high. Stir in the chicken. Cook for 4 minutes, or until the chicken is lightly browned, stirring constantly. (The chicken won't be done at this point.) Transfer to a plate. Wipe the skillet with paper towels.

4. In the same skillet, still over medium-high heat, heat the sesame oil, swirling to coat the bottom. Cook the mushrooms, bell pepper, and water chestnuts for 5 to 7 minutes, stirring frequently.

5. Whisk the broth mixture. Stir it into the mushroom mixture. Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center.

6. Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over the rice.

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Nutrients per Serving

Calories 317

Total Fat 12.0 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 3.5 g

Monounsaturated Fat 5.5 g

Cholesterol 48 mg

Sodium 248 mg

Carbohydrates 30 g

Fiber 4 g

Sugars 4 g

Protein 21 g

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Dietary Exchanges

1½ starch, 1 vegetable, 2½ lean meat, ½ fat

© 2014 by the American Heart Association