Chicken Stir-Fry (Healthy Meals in Minutes card)

What it is

An orange-marinated chicken stir-fry over rice, built for the low-fat/low-sodium angle the series sold on.

Serves 4 · prep 20 min plus marinating · cook 10 min.

¼ cup orange juice · 1½ Tbsp cornstarch · 1 lb skinless boneless chicken breasts in strips · ¾ cup reduced-sodium chicken broth · 1½ Tbsp reduced-sodium soy sauce · 2½ tsp vegetable oil · 1 clove garlic, minced · 1 Tbsp minced fresh ginger (or 1½ tsp ground) · 1½ cups snow peas or green beans · 1 medium red bell pepper in strips · ¾ cup sliced green onion · 1 cup frozen broccoli, thawed · 1 medium carrot, thinly sliced · 2 cups cooked white rice.

Marinate the chicken in the orange juice and cornstarch, chilled 2 hours, then drain and discard the marinade. Aromatics 30 seconds, chicken 3 minutes, vegetables about 5 minutes, then the broth mixture. Serve over ½ cup rice per plate.

Per serving as printed: 317 cal (14% from fat), 35 g carb, 32 g protein, 376 mg sodium, 5 g fat, 66 mg chol.

Notes

Filed to Printed\ on the folder test — commercially printed, no handwriting.

Sibling card: swiss-chicken-cutlets-healthy-meals-in-minutes is card 3 of the same Group 6. Same series, same 1994 copyright, scanned consecutively — they were stored together.

The marinade is discarded, not reduced into the sauce, which is the food-safety instruction these series cards were careful about and which home retellings routinely drop.

Not transcribed verbatim in full, per the standing call on printed material.