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Basil-flavoured Chicken and Pepper Stir-Fry

9 Reviews
100% 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
  • Gluten Free
  • 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 wheat-free soy sauce 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

290 mg

12 %

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

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Members' Reviews

9 Reviews (8 with rating only ) 100% would make this recipe again
finlandik
october 10, 2009 | I would make this recipe again

this was a easy dish to make. my wife and kids really liked it. if you have a larger family, it's a good idea to double the recipe.

Useful 1

Top Reviews

View All Reviews
finlandik
october 10, 2009 | I would make this recipe again

this was a easy dish to make. my wife and kids really liked it. if you have a larger family, it's a good idea to double the recipe.

Useful 1