Whistle While You Wok

Name: Whistle While You Wok
Ingredients: 8 ounces whole wheat rotini, uncooked; Sauce; 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; Chicken; 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

18 ingredients

18 steps

Ingredients

8 ounces whole wheat rotini, uncooked
Sauce
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
Chicken
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

Directions

1

Cook pasta according to package directions.
2

Drain.
3

Rinse with cold water and drain again.
4

Set aside.
5

Whisk together all sauce ingredients in a medium bowl; set aside.
6

Spray a large, non-stick wok with cooking spray and place over high heat.
7

Add chicken and cook, stirring often, until chicken is lightly browned on the outside but still pink in the center.
8

Add broccoli, mushrooms, and red pepper.
9

Cook and stir until vegetables are tender-crisp, about 6 minutes.
10

Add 1/4 cup water to prevent sticking, if necessary.
11

Add peas and onions.
12

Cook 1 more minute.
13

Add sauce and basil.
14

Continue cooking until sauce is bubbly and has thickened, about 1 minute.
15

Add rotini and cook 1 more minute, just until rotini is heated through.
16

Serve hot.
17

Tip: You can substitute whole wheat spaghetti for the rotini.
18

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.