Dishes and Deals: Heart Healthy Stir Fry

By KBJR News 1

February 26, 2014 Updated Feb 26, 2014 at 9:42 AM CDT

Duluth, MN (NNCNOW.com) - A dietitian from Essentia Health in Duluth shows Jennifer Austin and Adam Lorch how to make stir fry that's low in sodium.

The recipe is one of many included in the 'Go Red for Women' cookbook.


1.5 cups uncooked instant brown rice
3 tablespoons dry sherry or fresh orange juice
2 tablespoons soy sauce (low sodium variety)
1 tablespoon plain rice vinegar
2 teaspoons chili oil
1 tablespoon grated peeled gingerroot
3 medium garlic cloves, minced
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
2 teaspoons toasted sesame oil
8 ounces mushrooms, sliced
1 cup diced red bell pepper
1 8-ounce can water chestnuts, drained
3/4 cup sliced green onions
1/2 cup pecan halves, dry-roasted
1/4 teaspoon crushed red pepper flakes

1. Prepare the rice using package directions, omit salt and margarine. Set aside. Cover to keep warm.
2. Put the cornstarch in a medium bowl. Add broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
3. In a large skillet or wok, heat the chili over high heat, swirling to coat bottom. Cook the gingerroot and garlic for one minute. Reduce the heat to medium high. Stir in the chicken. Cook for four minutes. Transfer to a plate.
4. In the same skillet, still over medium-high heat, heat the sesame oil. Cook the mushrooms, bell pepper and water chestnuts for 5 to 7 minutes, stirring frequently.
5. Whisk the broth mixture. Stir into the mushroom mixture. Stir in the chicken. Cook for three to four minutes or until the chicken is no longer pink in the center.
6. Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for two minutes, stirring frequently. Serve over the rice.

Serves six.