Basil-flavoured Chicken and Pepper Stir-Fry

131 Reviews

97% would make this recipe again

For a more exotic flavour, try Thai basil in this recipe.

Preparation : 10 min Cooking : 15 min

240 calories/serving

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Ingredients

1 1/2	yellow or red sweet peppers, cut into 1 cm-wide strips	300 g
1/2	onions, halved and cut into 1 cm-thick wedges	100 g
4 cloves	garlic, minced
1	chicken breasts, boneless, skinless, cut into 1 x 5 cm pieces	300 g
	paper towels
3 tbsp	cornstarch	24 g
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]
2 tbsp	canola oil	30 mL
3 tbsp	water	45 mL
1 1/2 tbsp	soy sauce	23 mL
1 1/2 tbsp	rice vinegar	23 mL
45 leaves	fresh basil, larger leaves torn in half	22 g

Before you start

Put the serving dish in the oven at the lowest setting to keep the meat warm while you cook the vegetables.

Method

Prepare the vegetables : Cut the peppers into 1 cm-wide strips; halve the onions then cut them into 1 cm wedges; mince the garlic. Cut the chicken into strips ½ to 1 cm wide and about 5 cm long. Pat the strips dry with paper towels, then toss them with the cornstarch until they are coated. Season with salt and pepper.
Heat half of the oil in a large nonstick pan over medium-high heat. Sauté the chicken pieces in batches, so as not to overcrowd the pan. Cook until browned, but not completely cooked through, 4-5 min total. Transfer the chicken to a plate and keep it warm in the oven.
Pour the remaining oil into the pan, then add the onion and peppers. Cook over medium-high heat, tossing often, until they begin to brown and soften, about 5 min. Add the garlic then cook until fragrant, about 1 min. Season with salt and pepper.
Pour in the water, soy sauce, and vinegar. Put the chicken pieces back into the pan. Cook, with tossing, until the chicken is cooked through, about 3-4 min. Remove the pan from the heat, stir in the basil leaves, adjust the seasoning then serve.

Recommended side dishes

Nutrition Facts Table

per 1 serving (240g)

Amount % Daily Value
Calories 240
Fat 8 g 13 %
Saturated 0.9 g + Trans 0.1 g 5 %
Cholesterol 60 mg
Sodium 310 mg 13 %
Carbohydrate 18 g 6 %
Fibre 2 g 8 %
Sugars 5 g
Net Carbs 16 g
Protein 24 g
Vitamin A 34 %
Vitamin C 266 %
Calcium 4 %
Iron 12 %

Amount

% Daily Value

Calories

240

Fat

8 g

13 %

Saturated 0.9 g
+ Trans 0.1 g

5 %

Cholesterol

60 mg

Sodium

310 mg

13 %

Carbohydrate

18 g

6 %

Fibre

2 g

8 %

Sugars

5 g

Net Carbs

16 g

Protein

24 g

Vitamin A

34 %

Vitamin C

266 %

Calcium

4 %

Iron

12 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	1 ½	servings
Grain Products :	½	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	1	servings

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Claims

This recipe is :

Excellent source of :: Niacin, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of :: Magnesium, Manganese, Phosphorus, Potassium
Source of :: Copper, Folacin, Iron, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
Low :: Calories, Saturated Fat, Sodium
Free :: Added Sugar, Trans Fat

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DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group	Exchanges
Starches	½
Vegetables	1 ½
Meat and Alternatives	3
Fats	1 ½

More Info

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Members' Reviews

131 Reviews (128 with rating only ) 97% would make this recipe again

Sort By: Most Recent| Rating | Most Helpful

liam000 5 Basil-flavoured Chicken and Pepper Stir-Fry

august 16, 2017 | I would make this recipe again

I usually put extra onions......we love this recipe. Probably the one that started my boyfriend to finally go for healthy eating.

Useful 0

kaynmo 5 Basil-flavoured Chicken and Pepper Stir-Fry

april 07, 2010 | I would make this recipe again

Fantastic, easy recipe, I just used 3 chicken breasts, and put 3 tbsp of rice vinegar and 3 tbsp of Tamari sauce (sweeter soya sauce) rather than regular soya and I skipped on the basil leaves. Served with white rice and a salad... Yummy, yummy... kids loved it too!

Useful 2