Cabbage and Peanut Butter Chicken Stir-Fry

Cabbage and Peanut Butter Chicken Stir-Fry

This simple and healthy stir-fry includes the unusual ingredients of Dijon mustard and peanut butter and unlike most stir-frys ours is low fat and low sodium. Any leftovers are awesome in wraps or stuffed into pitas for tomorrow's portable lunch.

Ingredients

  • Serves: 4
  • Prep Time:
  • Cook Time:
  • 1 cup (250 mL) long grain brown rice, uncooked
  • 1 lb (0.5 kg) boneless, skinless chicken breasts
  • 1 tbsp (15 mL) canola oil
  • 2 cloves garlic, minced
  • 1 cup (250 mL) mushrooms, sliced
  • 4 cups (1 L) green cabbage, shredded
  • or
  • 4 cups (1 L) bean sprouts
  • 2 cups (500 mL) baby carrots, cut in quarters
  • 1 tbsp (15 mL) light tamari sauce
  • 1 tsp (5 mL) Dijon mustard
  • 1 tsp (5 mL) toasted sesame oil
  • 2 tsp (10 mL) peanut butter, creamy
  • 1/2 cup (125 mL) water, warm
  • 1 tbsp (15 mL) canola oil
  • 1/2 cup (125 mL) cilantro, minced, for garnish
  • 1 tbsp (15 mL) sesame seeds, for garnish

Instructions

  1. Cook brown rice in unsalted water for the amount of time specified on the package.

  2. Cut chicken breast into 1/2 inch (1.25 cm) bite-size pieces. Set aside.

  3. Heat 1 tablespoon (15 mL) canola oil over medium-high heat in a non-stick skillet. You can use less oil if you have a very good pan. Add chicken and stir-fry until lightly browned and just cooked through and internal temperature registers 165°F (74°C). Transfer to plate and cover to keep warm.

  4. Prepare the vegetables by mincing garlic, shredding cabbage, cutting baby carrots and slicing mushrooms.

  5. Whisk together tamari, Dijon mustard, sesame oil, peanut butter and warm water in a bowl. Set aside.

  6. Add another tablespoon (15 mL) canola oil to the pan and stir-fry the minced garlic one minute. Add the rest of vegetable and continue to stir-fry until tender crisp - about 3-4 minutes.

  7. Pour sauce over the vegetables and stir-fry an additional 2 minutes. Stir in the cooked chicken, toss and stir-fry a few minutes to heat through.

  8. To serve, spread out cooked brown rice on individual dinner plates. Top with stir-fry. Garnish with fresh minced cilantro and sesame seeds.

Beans sprouts are a great substitute for shredded cabbage.

Nutrition Info

  • Per 410 g serving Amount
  • Calories 360
  • Protein 32 g
  • Fat 10 g
  • Saturated Fat 2 g
  • Carbohydrate 35 g
  • Fibre 6 g
  • Sugar 4 g
  • Cholesterol 65 mg
  • Sodium 330 mg
  • Per 410 g serving % Daily Value
  • Potassium 24
  • Calcium 10
  • Iron 10
  • Vitamin A 220
  • Vitamin C 60
  • Vitamin B6 55
  • Vitamin B12 22
  • Folate 31
  • Magnesium 43
  • Zinc 24

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