Health

Spelt: Crunchy Chicken Stir-Fry

Spelt: Crunchy Chicken Stir-Fry

Ingredients

  • 1 cup uncooked spelt
  • 1 1/2 tablespoons vegetable oil
  • 1/4 cup minced fresh onion
  • 2 garlic cloves, minced
  • 1/2 cup thinly sliced carrot
  • 1/2 cup red bell pepper, cut into 1/2-inch strips
  • 1 pound skinless, boneless chicken breasts, cut into pieces
  • 2 teaspoons sesame oil
  • 1/2 teaspoon freshly ground black pepper
  • 3 tablespoons low-sodium soy sauce
  • 1/2 cup (1-inch) sliced green onions

Preparation


1. Place spelt in a medium saucepan; cover with water to 2 inches above grain. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain and set aside.

2. Heat oil in a large sauté pan over medium-high heat. Add onion and garlic; cook 30 seconds. Add carrot, red pepper, and chicken; cook 5 minutes. Stir in spelt, sesame oil, and pepper; cook 2 minutes, stirring constantly. Remove from heat; stir in soy sauce and green onions.


  • Prep Time:
  • Cook Time:

  • Try this new twist on chicken stir-fry. Adding spelt gives this dish a nice crunch!
  • Yield: 4 servings (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving: 313
Fat per serving: 11g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 4g
Protein per serving: 22g
Carbohydrate per serving: 37g
Fiber per serving: 6g
Cholesterol per serving: 45mg
Iron per serving: 2mg
Sodium per serving: 458mg
Calcium per serving: 41mg