Whistle While You Wok

Total Time: 30 mins Preparation Time: 20 mins Cook Time: 10 mins

Ingredients

• Servings: 6
• 8 ounces whole wheat rotini, uncooked
• 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
• 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

Recipe

• 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.