Fig, Apple, and Chicken Stir-Fry

By 30 Minutes or Less
You can find the dried figs this recipe calls for in the fresh produce or dried fruit section of the store.

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  • Prep Time: 30 minutes or less
Category:

Main Dishes

Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, Green, Blue

Ingredients

2/3 cup low-sodium chicken broth
2 tablespoons light soy sauce
1 tablespoon water
2 teaspoons cornstarch
1/2 teaspoon sugar
1 tablespoon + 2 teaspoons canola oil 
12 oz. (3) boneless, skinless chicken breast halves, cut into bite-size chunks
8 dried figs, chopped
1 medium red apple, cored and cut into 1/2-inch cubes
4 oz. snow peas, trimmed
1 medium carrot, cut diagonally into thin slices
2 cups bok choy, cut into 1-inch pieces
1 scallion, sliced
rice or noodles for serving (optional)
   

Directions

To make the sauce: In a small bowl, whisk together the broth, soy sauce, water, cornstarch, and sugar until blended and smooth.

To make the stir-fry: Heat a large skillet or wok over high heat until hot.

Add 1 tablespoon of the oil and the chicken; stir-fry until the chicken is no longer pink and the juices run clear. 

Transfer the chicken to a bowl.

Add 1 teaspoon oil to the skillet.

Add the dried figs, apple, snow peas, and carrot; stir-fry for 3 minutes.

Add to the chicken in the bowl.

Add the remaining 1 teaspoon oil, bok choy, and scallion to the skillet; stir-fry for 1 minute.

Return the chicken mixture to the skillet along with 1/2 cup of the sauce.

Stir-fry until the sauce thickens and boils.

Serve with rice or noodles, if desired.

Each serving provides: An excellent source of vitamin A, vitamin C and a good source of folate, calcium, magnesium, potassium and fiber.


   

Nutritional Information

  • Calories:    250
  • Carbohydrates:    24g
  • Total Fat:    7.4g
  • Cholesterol:    50mg
  • Saturated Fat:   0.9g
  • Dietary Fiber:    5g
  • % of Calories from Fat:    26%
  • Sodium:    383 mg
  • Protein:    23g
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