Whistle While You Wok

Submitted by lazyme

"From Janet and Greta Podleski, Eat, Shrink & Be Merry Cookbook. This sounds really good."

 

• Ready In: 30mins
• Ingredients: 16
• Serves: 6

ingredients

• 8 ounces whole wheat rotini, uncooked

• Sauce

• 1⁄2 cup orange juice
• 1⁄3 cup hoisin sauce
• 2 tablespoons reduced sodium soy sauce
• 5 1⁄2 tablespoons cornstarch
• 1 tablespoon gingerroot, grated
• 1 tablespoon toasted sesame oil
• 1 teaspoon minced garlic
• 1⁄4 teaspoon crushed red pepper flakes

• Chicken

• 4 large boneless skinless chicken breasts, cut into strips
• 2 cups broccoli florets
• 2 cups medium mushrooms, halved
• 1 large red bell pepper, cut into strips
• 1⁄2 cup frozen green pea
• 1⁄3 cup green onion, coarsely chopped
• 10 fresh basil leaves, coarsely chopped

directions

1. Cook pasta according to package directions.
2. Drain.
3. Rinse with cold water and drain again.
4. Set aside.
5. Whisk together all sauce ingredients in a medium bowl; set aside.
6. Spray a large, non-stick wok with cooking spray and place over high heat.
7. Add chicken and cook, stirring often, until chicken is lightly browned on the outside but still pink in the center.
8. Add broccoli, mushrooms, and red pepper.
9. Cook and stir until vegetables are tender-crisp, about 6 minutes.
10. Add 1/4 cup water to prevent sticking, if necessary.
11. Add peas and onions.
12. Cook 1 more minute.
13. Add sauce and basil.
14. Continue cooking until sauce is bubbly and has thickened, about 1 minute.
15. Add rotini and cook 1 more minute, just until rotini is heated through.
16. Serve hot.
17. Tip: You can substitute whole wheat spaghetti for the rotini.
18. PER SERVING: calories 372; total fat 5.5 g; saturated fat 0.8 g; protein 35 g; carbohydrate 446 g; fiber 5.3 g; cholesterol 66 mg; sodium 509 mg.

Reviews

[Sydney Mike]

With one exception, I made this recipe as written ~ That exception was to add the mushrooms with the peas & onions so that they cooked only about 3 minutes (plenty for my taste)! A great keeper of a recipe! [Made & reviewed in 1-2-3 Hit Wonders tag]

 

[KateL]

Wonderful zingy stir-fry (due to ginger and red pepper flakes), lower in fat than most. We thoroughly enjoyed this combination; dieting like this is heavenly. I ran out of cornstarch at 3 tablespoons, but that seemed to be plenty. Thank you for sharing this recipe, lazyme! Made for Cook-a-thon for lazyme to honor her DH Don.