Boston University Sargent Choice Nutrition Center

In the video above, chef Walter Dunphy prepares chicken vegetable stir-fry.

Ingredients
4 cups cooked brown rice
1 red bell pepper, seeded and chopped into 1 inch pieces
3 green onions, cut diagonally into 1/2 inch pieces potatoes, peeled and chopped (reserve half for garnish)
2 cups bok choy, roughly chopped
6 shitake mushrooms, julienned
1/2 cup broccoli florets
2 medium carrots, peeled and cut into 1 inch pieces
2 cloves garlic, finely minced
2 teaspoons ginger fine mince
2 teaspoons canola oil
1/2 teaspoon red pepper flakes
1 pound boneless-skinless chicken breast, thinly sliced
1/4 cup unsalted cashews, roughly chopped
2 teaspoons cilantro for garnish

Sauce
1/2 cup low-sodium chicken stock
3 teaspoons corn starch
2 teaspoons low-sodium soy sauce
1 teaspoon hoisin sauce
2 teaspoons light brown sugar
1 teaspoon dry sherry

Directions

1. Whisk sauce ingredients together in a separate bowl, and set aside.

2. Heat wok or large saute pan over high heat, and add oil.  Heat until nearly smoking.

3. Add garlic, ginger, half of the green onion, and red pepper flakes.  Stir to combine being careful not to scorch.

4. Add chicken.  Toss to coat, and saute until it begins to brown and is nearly cooked through (about 3 minutes).

5. Begin adding vegetables, tossing to coat and soften.  Saute for 3-4 more minutes.

6. Slowly add sauce mixture, stirring as you go.  Bring to a simmer allowing it to thicken (about 2 more minutes).

7. Evenly divide rice and stir fry between four plates.  Garnish with nuts, cilantro, and reserved green onion.

Video by Alan Wong.

 

4 cups cooked brown rice

1 red bell pepper, seeded and chopped to 1 inch pieces

3 green onions, cut diagonally into ½ inch pieces (reserve half for garnish)

½ cup snow peas, trimmed

2 cups bok choy, roughly chopped

6 shitake mushrooms, julienned

½ cup broccoli florets

2 medium carrots, peeled and cut into 1 inch pieces

2 cloves garlic, finely minced

2 teaspoons ginger fine mince

2 teaspoons canola oil

½ teaspoon red pepper flakes

1 pound boneless-skinless chicken breast, thinly sliced to 1 inch pieces

¼ cup unsalted cashews, roughly chopped

2 teaspoons cilantro for garnish