Barbecued Chicken Stir Fry - Gluten Free
From stalwart 14 years agoIngredients
- 1 Tbsp grapeseed oil shopping list
- 1/4 cup carrots, sliced crosswise into 2-inch pieces shopping list
- 1/4 cup onions, diced shopping list
- 1/4 cup broccoli florets shopping list
- 1/4 cup cooked snow peas shopping list
- 2 cooked egg whites, chopped shopping list
- 2 skinless chicken breasts (4 oz each), cooked and pulled shopping list
- 1 cup cooked brown or long grain rice, chilled, or 1 cup dry, short grain (sticky) rice* shopping list
- 1/3 cup mirin (rice cooking wine) or sherry shopping list
- 1/4 cup low sodium barbecue sauce (gluten free) shopping list
How to make it
- In a wok or large skillet, heat grapeseed oil over high heat until hot. Add, in batches, carrots, onions and broccoli and sauté about 1 minute, stirring continuously. Add snow peas and sauté until soft. Add egg whites and chicken and continue cooking until chicken is warm, about 5 minutes, stirring occasionally. Mix in rice and stir-fry for 1 minute. Add cooking wine to deglaze pan, scraping up the browned bits. Add barbecue sauce and cook 3 minutes, or until sauce is warm and vegetables are tender-crisp.
- *Our chef used short grain (sticky) rice, but brown rice or long grain rice will do. If you choose to make sticky rice, in a saucepan, submerge dry rice in enough water to cover for at least 2 hours and up to 12 hours. Drain rice in a sieve and rinse under cold water 3 times, straining between washings, until water runs clear. For best results, cook in a rice cooker according to rice cooker directions – or cook in saucepan with 2 cups of water over low heat, covered, for about 20 minutes or until rice is tender. Remove rice from cooker and chill completely in refrigerator. Break apart thoroughly before adding to stir-fry.
- Nutrition facts (per serving): Calories: 399; Fat: 9g; Saturated Fat: 1g; Cholesterol: 66mg; Sodium: 225mg; Carbohydrates: 44g; Fiber: 3g; Protein: 33g
- Heart Healthy Recipe- Gluten Free Recipe
People Who Like This Dish 3
- momo_55grandma Mountianview, AR
- shellyh430 East Bernstadt, KY
- crazeecndn Edmonton, CA
- stalwart Tulsa, OK
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The Rating
Reviewed by 1 people-
awsome! luv this one its a keeper thanks bunches
momo_55grandma in Mountianview loved it
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