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Szechuan stir-fry

Szechuan stir-fry
(Photo: American Heart Association)

This is a simple healthy recipe that’s low in unhealthy fats and high in fiber, protein and potassium. Foods high in low-fat protein, like chicken, and complex carbohydrates, like brown rice, are not only healthier, they are more filling and keep you feeling full longer. They are also important for your mental health.


  • Cooking spray
  • 1 pound boneless, skinless chicken breasts or tenderloins, visible fat removed, cut into 1-inch cubes (can substitute lean pork or beef)
  • 2 tsp. cornstarch
  • 1 tbsp. low-sodium soy sauce
  • 1 tsp. minced garlic from jar
  • ¼ tsp. red pepper flakes
  • ¼ tsp. ground ginger
  • 1 16-ounce bag frozen stir-fry vegetables
  • ¼ cup low-sodium chicken broth
  • 2 tbsp. chopped unsalted peanuts
  • 1½ cups brown rice, prepared to package instructions


  1. Spray a medium skillet with cooking spray. In a medium skillet, toss chicken, corn starch, soy sauce, ginger, garlic and red pepper flakes.
  2. Cook chicken over medium-high heat for five (5) minutes until no longer pink.
  3. Add vegetables and broth to skillet, reduce heat to medium, cover and cook 20 minutes, stirring occasionally.
  4. Top with peanuts and serve over brown rice.

* Makes 4 Servings. Price Per Serving: $2.40

Nutritional Analysis (Per serving):

  • Calories: 455
  • Total Fat: 7.0 g
  • Saturated Fat: 1.5 g
  • Trans Fat: 0.0 g
  • Polyunsaturated Fat: 2.0 g
  • Monounsaturated Fat: 2.5 g
  • Cholesterol: 73 mg
  • Sodium: 265 mg
  • Carbohydrates: 64 g
  • Fiber: 7 g
  • Added Sugars: 0 g
  • Protein: 34 g
  • Potassium: 777 mg
  • Calcium: 61 mg

Source: The American Heart Association’s Simple Cooking with Heart Program.
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