Recipe
Cabbage and Peanut Butter Chicken Stir-Fry
Prep Time: 20 min
Cook Time: 45 min
Serves: 4
This simple and healthy stir-fry includes the unusual ingredients of Dijon mustard and peanut butter and unlike most stir-frys ours is low fat and low sodium. Any leftovers are awesome in wraps or stuffed into pitas for tomorrow’s portable lunch.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
Ingredients
1 cup (250 mL)
long grain brown rice, uncooked
1 lb (0.5 kg)
boneless, skinless chicken breasts
1 tbsp (15 mL)
canola oil
2
cloves garlic, minced
1 cup (250 mL)
mushrooms, sliced
4 cups (1 L)
green cabbage, shredded
4 cups (1 L)
bean sprouts
2 cups (500 mL)
baby carrots, cut in quarters
1 tbsp (15 mL)
light tamari sauce
1 tsp (5 mL)
Dijon mustard
1 tsp (5 mL)
toasted sesame oil
2 tsp (10 mL)
peanut butter, creamy
1/2 cup (125 mL)
water, warm
1 tbsp (15 mL)
canola oil
1/2 cup (125 mL)
cilantro, minced, for garnish
1 tbsp (15 mL)
sesame seeds, for garnish
Instructions
1
Cook brown rice in unsalted water for the amount of time specified on the package.
2
Cut chicken breast into 1/2 inch (1.25 cm) bite-size pieces. Set aside.
3
Heat 1 tablespoon (15 mL) canola oil over medium-high heat in a non-stick skillet. You can use less oil if you have a very good pan. Add chicken and stir-fry until lightly browned and just cooked through and internal temperature registers 165°F (74°C). Transfer to plate and cover to keep warm.
4
Prepare the vegetables by mincing garlic, shredding cabbage, cutting baby carrots and slicing mushrooms.
5
Whisk together tamari, Dijon mustard, sesame oil, peanut butter and warm water in a bowl. Set aside.
6
Add another tablespoon (15 mL) canola oil to the pan and stir-fry the minced garlic one minute. Add the rest of vegetable and continue to stir-fry until tender crisp - about 3-4 minutes.
7
Pour sauce over the vegetables and stir-fry an additional 2 minutes. Stir in the cooked chicken, toss and stir-fry a few minutes to heat through.
8
To serve, spread out cooked brown rice on individual dinner plates. Top with stir-fry. Garnish with fresh minced cilantro and sesame seeds.