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Chicken & Noodle Stir-Fry



Chicken & Noodle Stir-Fry
Stir-fries cook quickly and fit well into busy weeknights. Starting with a fresh pre-chopped mix of vegetables saves even more time.
Ingredients:
Stir-Fry
12   oz (350 g) uncooked linguine
1   medium red bell pepper
1   small red onion
1   tbsp (15 mL) vegetable oil
1 1/2   lbs (750 g) chicken tenders
1   tbsp (15 mL) Asian Seasoning Mix
1   bag (16 oz/450 g) fresh stir-fry vegetable mix
1/3   cup (75 mL) chopped cashews (optional)
Glaze
1   cup (250 mL) chicken broth
1/3   cup (75 mL) orange marmalade
1/4   cup (50 mL) reduced-sodium soy sauce
2   tbsp (30 mL) cornstarch
3   garlic cloves, pressed
2   tsp (10 mL) grated fresh gingerroot
Directions:
  1. Bring salted water to a boil in covered (4-qt./3.8-L) Casserole. Cook pasta according to package directions; drain in large Colander.
  2. Meanwhile, using Santoku Knife, slice bell pepper into strips and onion into thin wedges. Heat oil in Stir-Fry Skillet over medium-high heat 1-3 minutes or until shimmering. Slice chicken on a bias into 1/2-in. (1-cm) pieces. Combine chicken and seasoning mix in Stainless (4-qt./4-L) Mixing Bowl. Add chicken to Skillet; cook and stir 4-6 minutes or until centers of chicken are no longer pink. Add bell pepper, onion and stir-fry mix to Skillet; cook and stir 2-3 minutes or until vegetables are crisp-tender.
  3. Whisk together glaze ingredients in Small Batter Bowl. Move chicken and vegetables up sides of the Skillet, making a well in center; add glaze and bring to a boil. Add pasta to Skillet; toss with chicken, vegetables and glaze. Garnish with cashews, if desired.

Yield: 6 servings

Nutrients per serving: U.S. Nutrients per serving: Calories 440, Total Fat 4 g, Saturated Fat 0 g, Cholesterol 65 mg, Carbohydrate 65 g, Protein 36 g, Sodium 650 mg, Fiber 3 g

U.S. Diabetic exchanges per serving: 4 starch, 1 vegetable, 3 low-fat meat (4 carb)

Cook's Tips: Making a well in the center of the Skillet is a classic wok technique that allows the vegetables and chicken to stay hot while the glaze cooks and thickens. The pasta is then added, and all ingredients are tossed together.

When incorporating cornstarch into sauces, be sure to add cold liquid to it and whisk well to ensure that there are no lumps.

Linguine is a readily available substitution for Chinese lo mein noodles. The width of the noodles and the ingredients are similar.

To quickly peel gingerroot with little waste, use the tip of a spoon and gently scrape the skin off of the flesh.