Make our easy, deliciousand vitamin-packedstir-fry a regular part of your diet this season and you may never get sick. This combo of whole grains, fresh veggies and lean protein will help support a healthy immune system, helping you to fight off cold and flu germs. Bell peppers and broccoli are both rich sources of vitamin C and the onions and garlic in this stir-fry are high in disease-fighting allylic sulfides.
Time 40 min.
1/4 cup low-sodium broth
1 Tbsp reduced-sodium soy sauce
1 Tbsp lemon juice
1 Tbsp honey
1 Tbsp grated ginger
1/4 tsp black pepper
1 1/2 Tbsp cornstarch 2 Tbsp canola oil
1 onion, finely chopped
1 cup chopped broccoli florets
2 cups thinly sliced bell peppers
2 garlic cloves, minced
1 lb boneless skinless white-meat chicken, cut into bite-size pieces
4 cups baby spinach
1/2 cup unsalted nuts, like cashews or walnuts
- Whisk together first 7 ingredients in a bowl and set aside.
- Heat 1 Tbsp oil in a stir-fry pan over high heat. Stir-fry onions and broccoli for 2 minutes. Add peppers and garlic and stir-fry another 2 minutes. Remove vegetables from pan and set aside.
- Heat remaining Tbsp oil and stir-fry chicken 5 minutes or until cooked through and lightly browned. Add spinach and stir-fry until just beginning to wilt, about 1 minute, then add sauce, vegetables and nuts and stir-fry until lightly coated with sauce.
Serve over brown rice or whole-grain couscous.
Per Serving 248 calories, 21 g protein, 17 g carbohydrates, 3 g fiber, 11 g fat, 2 g saturated fat, 44 mg cholesterol, 175 mg sodium
From our sister publication, REMEDY's Healthy Living, Fall 2011