var_dump($adSection);

Basil-flavoured Chicken and Pepper Stir-Fry

126 Reviews
97% would make this recipe again

For a more exotic flavour, try Thai basil in this recipe.

Preparation : 10 min Cooking : 15 min
240 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

1 1/2 yellow or red sweet peppers, cut into 1 cm-wide strips 300 g
1/2 onions, halved and cut into 1 cm-thick wedges 100 g
4 cloves garlic, minced
1 chicken breasts, boneless, skinless, cut into 1 x 5 cm pieces 300 g
paper towels
3 tbsp cornstarch 24 g
2 tbsp canola oil 30 mL
3 tbsp water 45 mL
1 1/2 tbsp soy sauce, low-sodium 23 mL
1 1/2 tbsp rice vinegar 23 mL
45 leaves fresh basil, larger leaves torn in half 1 1/3 cup
salt [optional]
ground pepper to taste [optional]

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Nutrition Facts Table

per 1 Serving (240g)

Amount

% Daily Value

Calories

240

Fat

8 g

13 %

Saturated 0.9 g
+ Trans 0.1 g

5 %

Cholesterol

60 mg

Sodium

310 mg

13 %

Carbohydrate

18 g

6 %

Fibre

2 g

8 %

Sugars

5 g

Protein

24 g

Vitamin A

32 %

Vitamin C

266 %

Calcium

3 %

Iron

12 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Calories, Saturated Fat, Sodium
Source of  :
Folacin, Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
Good source of  :
Magnesium, Phosphorus, Potassium
Excellent source of  :
Niacin, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives 3
Fats 1 ½

Leave a review

You have to be logged in to leave a review

Members' Reviews

126 Reviews (124 with rating only ) 97% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
kaynmo
april 07, 2010 | I would make this recipe again

Fantastic, easy recipe, I just used 3 chicken breasts, and put 3 tbsp of rice vinegar and 3 tbsp of Tamari sauce (sweeter soya sauce) rather than regular soya and I skipped on the basil leaves. Served with white rice and a salad... Yummy, yummy... kids loved it too!

Useful 2
ctyze
october 01, 2008 | I would make this recipe again

It was delicious. I added a few things that I knew would compliment the dish such as fresh ginger and cashews.

Useful 14

Top Reviews

View All Reviews
ctyze
october 01, 2008 | I would make this recipe again

It was delicious. I added a few things that I knew would compliment the dish such as fresh ginger and cashews.

Useful 14
kaynmo
april 07, 2010 | I would make this recipe again

Fantastic, easy recipe, I just used 3 chicken breasts, and put 3 tbsp of rice vinegar and 3 tbsp of Tamari sauce (sweeter soya sauce) rather than regular soya and I skipped on the basil leaves. Served with white rice and a salad... Yummy, yummy... kids loved it too!

Useful 2