Chicken and Vegetable Stir-Fry

This recipe uses a minimal amount of vegetable oil, so you won't have to worry about heartburn that's triggered by regular frying. The recipe is also adaptable, allowing you to add more vegetables, or substitute those listed here for a few of your own favorites.


  • 2 tablespoons cornstarch
  • 1 tablespoon brown sugar
  • 3 tablespoons reduced-sodium soy sauce
  • 1 cup water
  • Nonstick vegetable cooking spray
  • 1 tablespoon vegetable oil, divided
  • 1 1/2 lb boneless, skinless chicken breasts, cut into thin strips
  • 1 cup carrots, diagonally sliced thin
  • 2 cups peas
  • 2 cups small broccoli florets
  • 1 1/2 cups long-grain white rice, cooked without salt or fat


  • In a medium mixing bowl, combine constarch, brown sugar, soy sauce, and water. Set aside.
  • Spray a large skillet with nonstick vegetable spray and then add 1/2 tablespoon vegetable oil.
  • When skillet is hot, add chicken strips, and stir-fry for 3 to 5 minutes, or until chicken is thoroughly cooked.
  • Remove chicken strips from skillet and set aside.
  • Add remaining 1/2 tablespoon vegetable oil, carrots, peas, and broccoli florets to skillet.
  • Stir-fry vegetables for 5 to 6 minutes.
  • Add 1 to 2 tablespoons of water, and cover, cooking vegetables until they are tender.
  • Add chicken strips back to the skillet.
  • Add soy sauce and water mixture to skillet.
  • Stir constantly until sauce thickens and heated through.
  • Serve over hot cooked rice.
Serves 4