Hoisin Chicken and Vegetable Stir-fry

I love a meal that is full of nutrients! Stir fry is one meal that is easy to load with lots of great vegetables. All those bright colors just yell…I’m good for you! 😀 I love to make this stir-fry with carrots and green beans. These two vegetables provide lots of Vitamin A and potassium.

Carrots

Carrots

Carrots are a very popular vegetable full of antioxidants such as beta-carotene, anthocyanindins, and lutein.

Carrots are good source of beta carotene which is converted to Vitamin A in the body. Vitamin A is very important for vision and cell growth. It is commonly referred to as the vision vitamin. Vitamin A is a fat-solube vitamin that we can easily obtain from our diet and is stored in the liver.

There are actually two types of Vitamin A, one from plants and one from meats.

  • Vitamin A from plants contains beta-carotene that our bodies convert to Vitamin A.
  • Vitamin A from meat is known as retinol.
    • Retinoids are found in fish, fish oils, fortified milk, and eggs. Our bodies don’t have to convert retinoids to Vitamin A, they are ready to be used by the body.

Vitamin A is also an antioxidant. Antioxidants are wonderful nutrients in foods that help protect our cells from damage and decrease our risk of cancer, heart disease and infections. Best of all Vitamin A is great for your eyes and can help night vision.

Sources of Beta-Carotene:

  • carrots
  • squash
  • spinach
  • broccoli
  • papaya
  • sweet potatoes
  • pumpkin
  • cantaloupe
  • apricots

RDA: 700 micrograms for adult women and 900 micrograms

***Use caution when taking a Vitamin A in supplement form, doses that are 10 times the RDA are toxic.

Carrot Nutrition

(1 cup)

  • Calories 50
  • Calcium 40 mg
  • Potassium 390 mg
  • Phosphorus 43 mg
  • Magnesium 15 mg
  • Vitamin A 20381 IU
  • Vitamin K  16 µg

Green Beans

Green Beans

Green beans are loaded with antioxidants.  Green beans provide great phytonutrients such as lutein, beta-carotene, catechins, Green beans also have vitamin C, manganese and small amounts of Omega-3 fatty acids. Together the nutrients in green beans help protect against cardiovascular disease, inflammation, free radicals.

Green beans are best prepared by steaming to prevent loss of valuable nutrients.

Green Bean Nutrition

(1 cup)

  • Calories 31
  • Calcium 37 mg
  • Magnesium 25 mg
  • Phosphorus 38 mg
  • Potassium 211 mg
  • Vitamin C 12 mg
  • Vitamin A 690 IU
  • Vitamin K 14 µg

Hoisin Chicken

Hoisin Chicken and Vegetable Stir-Fry

Adapted from Epicurious.com

INGREDIENTS

1 lb chicken breast, trimmed, cut into 1/2-inch strips

4 Tbsp soy sauce

2 garlic cloves, minced

1 lb green beans, trimmed, cut into 1 1/2-inch lengths

1 cup  carrots, cut into matchstick strips

2 tbsp olive oil

1 tbsp ginger, peeled and minced

2 tbsp hoisin sauce

1/2 tbsp honey

1/4 cup lightly salted peanuts

INSTRUCTIONS

Trim and visible fat from chicken, cut into 1/2 pieces. Mix chicken, 1 tablespoon soy sauce, 1 garlic clove in a medium bowl.

Mix remaining 3 tablespoons soy sauce, hoisin sauce and remaining honey in small bowl; set aside.

Place green beans in a saucepan with 1/4 cup of water, cover and let steam until they are crisp-tender, about 3 minutes.

Heat 1 tablespoon oil in large nonstick skillet over medium high heat. Add chicken mixture; cook until browned and cooked through, about 5 minutes. Transfer chicken to dish, cover and keep warm. Add remaining 1 tablespoon oil; add ginger, and remaining garlic; cook 1 minute. Add carrots and cook until slightly tender, about 2 minutes. Add green beans, toss to coat. Return chicken to pan along with reserved soy sauce mixture; stir until heated through, about 3-5 minute. Add peanuts to pan, mix to slightly heat.

Serve warm.

carrot

I found this strange-looking little carrot in my bag. My daughter thought I shaped it to look like that 😀

Sources:
Academy of Nutrition and Dietetics
http://www.whfoods.org/genpage.php?tname=foodspice&dbid=134
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5 thoughts on “Hoisin Chicken and Vegetable Stir-fry

  1. Pingback: Hoisin Duck salad with ginger and fresh coriander |

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