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Basil-flavoured Chicken and Pepper Stir-Fry
For a more exotic flavour, try Thai basil in this recipe.
Ingredients
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1 1/2 |
yellow or red sweet peppers, cut into 1 cm-wide strips |
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300 g |
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1/2 |
onions, halved and cut into 1 cm-thick wedges |
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100 g |
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4 cloves |
garlic, minced |
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1 |
chicken breasts, boneless, skinless, cut into 1 x 5 cm pieces |
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300 g |
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paper towels |
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3 tbsp |
cornstarch |
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24 g |
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salt to taste |
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ground pepper to taste |
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2 tbsp |
canola oil |
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30 mL |
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3 tbsp |
water |
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45 mL |
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1 1/2 tbsp |
soy sauce, low-sodium |
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23 mL |
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1 1/2 tbsp |
rice vinegar |
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23 mL |
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45 leaves |
fresh basil, larger leaves torn in half |
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1 1/3 cup |
Before you start
Put the serving dish in the oven at the lowest setting to keep the meat warm while you cook the vegetables.
Method
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Prepare the vegetables : Cut the peppers into 1 cm-wide strips; halve the onions then cut them into 1 cm wedges; mince the garlic. Cut the chicken into strips ½ to 1 cm wide and about 5 cm long. Pat the strips dry with paper towels, then toss them with the cornstarch until they are coated. Season with salt and pepper.
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Heat half of the oil in a large nonstick pan over medium-high heat. Sauté the chicken pieces in batches, so as not to overcrowd the pan. Cook until browned, but not completely cooked through, 4-5 min total. Transfer the chicken to a plate and keep it warm in the oven.
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Pour the remaining oil into the pan, then add the onion and peppers. Cook over medium-high heat, tossing often, until they begin to brown and soften, about 5 min. Add the garlic then cook until fragrant, about 1 min. Season with salt and pepper.
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Pour in the water, soy sauce, and vinegar. Put
the chicken pieces back into the pan. Cook, with tossing, until the chicken is cooked through, about 3-4 min. Remove the pan from the heat, stir in the basil leaves, adjust the seasoning then serve.
Claims
- Free :
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Added Sugar, Trans Fat
- Low :
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Calories, Saturated Fat, Sodium
- Source of :
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Folacin, Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
- Good source of :
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Magnesium, Phosphorus, Potassium
- Excellent source of :
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Niacin, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (240g)
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Amount
% DV*
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* DV = Daily Value
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Calories
240
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Fat
8 g
13 %
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Saturated 1 g + Trans 0.1 g
5 %
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Cholesterol
55 mg
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Sodium
310 mg
13 %
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Carbohydrate
18 g
6 %
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Fibre
2 g
8 %
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Sugars
5 g
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Protein
24 g
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Vitamin A
30 %
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Vitamin C
270 %
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Calcium
4 %
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Iron
10 %
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More info
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