Wok This Way #2 – Chicken Orange

wok-this-wayCitrus Chicken Stir Fry

Makes 4 servings

Prep: 15 minutes
Cook: 45 minutes

Shopping List:

  • 450 gr or 1 (16 ounce) package dry whole-wheat noodles
  • 120 ml or ½ cup chicken stock
  • 160 gr or ½ cup orange marmalade
  • 80 ml or ⅓ cup tamari sauce
  • 2½ cm or 1 (1 inch) piece ginger root, peeled
  • freshly ground black pepper to taste
  • 1 lemon, juiced
  • 45 ml or 3 tablespoons peanut oil
  • 900 gr or 2 pounds skinless, boneless chicken breast halves, cut into thin strips
  • 450 gr or 1 (16 ounce) bag frozen stir-fry vegetables, thawed

provinciaal_groentemixTO MAKE:

  1. Fill a large pot with lightly salted water and bring to a rolling boil.
  2. Stir in whole-wheat noodles and return to a boil.
  3. Cook uncovered, stirring occasionally, until the pasta has cooked through but is firm to the bite, 5 to 8 minutes.
  4. Drain well and set aside.
  5. Combine chicken stock, orange marmalade, tamari sauce, whole ginger root piece, and ground black pepper in a pot over medium-high heat.
  6. Bring sauce to a boil and reduce heat to medium. Simmer until sauce reduces and thickens; about 20 minutes.
  7. Remove sauce from heat. Stir in lemon juice and set aside.
  8. Heat peanut oil in a large skillet over medium-high heat.
  9. Cook and stir chicken in hot oil until golden, no longer pink in the center, and the juices run clear, 5 to 10 minutes.
  10. Remove chicken from skillet and set aside, leaving oil in the pan.
  11. Cook and stir the stir-fry vegetables in the same skillet used for the chicken until vegetables are almost tender, 4 to 5 minutes.
  12. Remove ginger root piece from sauce and discard.
  13. Stir chicken and sauce into vegetables and cook until heated through, 1 to 2 minutes.
  14. Serve over whole-wheat noodles.

Note 1: If you don’t have tamari use soy sauce instead.
Note 2: Use fresh vegetables instead of frozen ones. Here in the Netherlands we have a wide choice of fresh ‘wok-vegs’ available.
Note 3: Add some pineapple chunks into the mix for that fruity flavor.

ENJOY !

Amount Per Serving
Calories: 849
Total Fat: 17.5g
Cholesterol: 129mg
Sodium: 1838mg
Potassium: 865mg
Total Carbohydrates: 112.5g
Dietary Fiber: 15.7g
Protein: 67.6g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat half a serving max !

PDF of this recipe: 20140313-StirFried-Chicken-Orange