Whistlewhileyouwok Recipes

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WHISTLE WHILE YOU WOK

Make and share this Whistle While You Wok recipe from Food.com.

Provided by lazyme

Categories     Chicken Breast

Time 30m

Yield 6 serving(s)

Number Of Ingredients 16



Whistle While You Wok image

Steps:

  • Cook pasta according to package directions.
  • Drain.
  • Rinse with cold water and drain again.
  • Set aside.
  • Whisk together all sauce ingredients in a medium bowl; set aside.
  • Spray a large, non-stick wok with cooking spray and place over high heat.
  • Add chicken and cook, stirring often, until chicken is lightly browned on the outside but still pink in the center.
  • Add broccoli, mushrooms, and red pepper.
  • Cook and stir until vegetables are tender-crisp, about 6 minutes.
  • Add 1/4 cup water to prevent sticking, if necessary.
  • Add peas and onions.
  • Cook 1 more minute.
  • Add sauce and basil.
  • Continue cooking until sauce is bubbly and has thickened, about 1 minute.
  • Add rotini and cook 1 more minute, just until rotini is heated through.
  • Serve hot.
  • Tip: You can substitute whole wheat spaghetti for the rotini.
  • PER SERVING: calories 372; total fat 5.5 g; saturated fat 0.8 g; protein 35 g; carbohydrate 446 g; fiber 5.3 g; cholesterol 66 mg; sodium 509 mg.

8 ounces whole wheat rotini, uncooked
1/2 cup orange juice
1/3 cup hoisin sauce
2 tablespoons reduced sodium soy sauce
5 1/2 tablespoons cornstarch
1 tablespoon gingerroot, grated
1 tablespoon toasted sesame oil
1 teaspoon minced garlic
1/4 teaspoon crushed red pepper flakes
4 large boneless skinless chicken breasts, cut into strips
2 cups broccoli florets
2 cups medium mushrooms, halved
1 large red bell pepper, cut into strips
1/2 cup frozen green pea
1/3 cup green onion, coarsely chopped
10 fresh basil leaves, coarsely chopped

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