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20 minute dinner recipes

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Stir-Fried Chicken with Wilted Spinach & Tamari Walnuts

http://www.eatingwell.com/recipes/stir_fried_chicken_with_wilted_spinach_tamari_walnuts.html

From EatingWell:  Winter 2003, The Essential EatingWell Cookbook (2004)

The joy of stir-frying is that an interesting dish like this cooks in mere minutes. The only trick is to have all the ingredients prepped and ready to add. Once you start stir-frying you can't afford to lose time mincing and measuring.

4 servings, 1 cup each | Active Time: 50 minutes | Total Time: 50 minutes

Ingredients

Chicken & Marinade

Stir-fry Sauce & Vegetables

Preparation

  1. To marinate chicken: Combine 2 teaspoons tamari (or soy sauce), 2 teaspoons rice wine (or sherry), 2 teaspoons honey and 1/2 teaspoon sesame oil in a medium bowl. Add chicken and toss to coat. Cover and refrigerate until ready to cook.
  2. Make Tamari Walnuts. Set aside.
  3. To prepare stir-fry: Stir cornstarch, 1 tablespoon tamari (or soy sauce), 1 tablespoon rice wine (or sherry) and 1/2 teaspoon sesame oil in a small bowl until smooth; set stir-fry sauce aside.
  4. Heat 1 teaspoon canola oil in a large nonstick skillet or wok over medium-high heat. Add half the chicken, a few pieces at a time, and stir-fry, turning up the heat as necessary to maintain a steady sizzle, until the chicken is no longer pink in the center, 2 to 3 minutes. Transfer the chicken and any juices in the pan to a plate. Repeat with another teaspoon oil and the remaining chicken; transfer to the plate.
  5. Add the remaining 1 teaspoon oil to the hot pan and heat briefly over medium-high heat. Add bell pepper and stir-fry for 1 minute. Add ginger and garlic; stir-fry for 20 seconds. Add spinach, about half at a time, turning to combine with the seasonings. Cover and cook just until wilted, 30 to 60 seconds.
  6. Add the reserved chicken (and any accumulated juices) to the pan, along with scallions. Stir the sauce and add it to the pan; stir-fry over high heat until the sauce has thickened, 30 to 60 seconds. Serve immediately, sprinkled with Tamari Walnuts.

Nutrition

Per serving : 314 Calories; 17 g Fat; 2 g Sat; 5 g Mono; 63 mg Cholesterol; 12 g Carbohydrates; 27 g Protein; 3 g Fiber; 400 mg Sodium; 563 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 vegetable, 3 lean meat, 3 fat