Chicken-and-almond stir-fry

1

PREP TIME

15 min

Makes

4 servings

* PLUS Cooking time: 10 minutes

Ingredients

  • 1/3 cup orange juice
  • 2 tbsp oyster sauce , or hoisin sauce
  • 2 tbsp soy sauce
  • 1 tbsp dark sesame oil
  • 1 tbsp finely grated fresh ginger , or 2 tsp bottled minced ginger
  • 2 tsp cornstarch
  • 3 skinless, boneless chicken breasts
  • 1 small red onion
  • 1 green bell pepper , seeded
  • 1 red bell pepper , seeded
  • 1 large bunch broccoli
  • 1 tbsp vegetable oil
  • 1/2 cup whole almonds , skin on
  • 1 cup coarsely chopped fresh cilantro , or basil

Instructions

  • In a small bowl, whisk orange juice with oyster and soy sauces, sesame oil, ginger and cornstarch until dissolved. Slice chicken into long thin strips. Slice onion in half lengthwise, then slice into long thin strips. Slice peppers into 1/2-inch (1-cm) strips. Cut broccoli florets into bite-size pieces. Peel stems, then slice into thin strips. Heat 1 teaspoon (5 mL) oil in a large, wide non-stick frying pan set over medium-high heat. Add almonds. Stir until lightly toasted, 2 minutes. Remove to a plate. Add half of chicken to pan. Stir-fry until golden, 2 to 3 minutes. Add to nuts. Add another teaspoon (5 mL) oil to pan, then remaining chicken. Stir-fry until golden, 2 to 3 minutes. Remove when cooked to almond plate.
  • Add remaining oil to pan, then add onion, peppers and broccoli stems. Stir-fry 2 minutes. Add florets. Stir-fry 1 minute. Stir orange juice mixture, then add to pan. Reduce heat to medium-low. Add nuts and chicken with any juices. Cover and cook, stirring occasionally, until veggies are tender, 2 to 3 minutes. Stir in coriander. Serve immediately.

Nutrition (per serving)

  • Calories
  • 361,
  • Protein
  • 30.8 g,
  • Carbohydrates
  • 21.8 g,
  • Fat
  • 18.2 g,
  • Fibre
  • 5 g,
  • Sodium
  • 817 mg.

We’ve added broccoli, which is rich in cancer-fighting phytochemicals, and antioxidant-rich almonds to this easy stir-fry. A recent University of Toronto study showed almonds dramatically reduce “bad” cholesterol in the blood.