Honey-Garlic Chicken & Sweet Pepper Stir-Fry

This recipe is taken from the 2013 Milk Calendar. Stir-fries are the perfect standby for those nights when you’re short on time and energy. This one takes the flavours of a take-out classic and boosts the nutrition by adding milk, lean chicken and colourful sweet peppers plus a sweet touch of honey. Serve over noodles or rice.

  • Prep: 10 min - 15 min
  • Cooking: 15 min
Yields 4 servings
honey garlic chicken sweet pepper stir fry
It’s late and your family's hungry? Watch the video for a quick recipe taken from the 2013 Milk Calendar. This chicken and vegetable stir fry will satisfy every appetite. Colours, flavours and textures are at the forefront of this delicious weekday meal. Serve with rice or rice vermicelli.

Ingredients

  • 1 cup (250 mL) milk
  • 3 tbsp (45 mL) cornstarch
  • 1/3 cup (75 mL) reduced-sodium soy sauce
  • 2 tbsp (30 mL) liquid honey
  • 1 tbsp (15 mL) butter divided
  • 1 lb (500 g) boneless skinless chicken cut in thin strips
  • 3 cloves garlic minced
  • 1 sweet red pepper cut in thin strips
  • 1 sweet yellow pepper cut in thin strips
  • 1 green pepper cut in thin strips
  • 2 tbsp (30 mL) rice vinegar
  • Hot pepper sauce (optional)

Preparation

In a bowl, whisk a little of the milk into cornstarch to make a smooth paste. Whisk in remaining milk, soy sauce and honey; set aside.

Heat a wok or large skillet over high heat. Add half of butter; swirl to coat. Add chicken and garlic and stir-fry for 3 min or until browned; transfer to a bowl. Add remaining butter to pan then red, yellow and green peppers. Stir-fry for 5 min or until tender. Return chicken and any juices to pan. Reduce heat to medium.

Whisk milk mixture and pour into pan. Cook, stirring, for 5 min or until chicken is no longer pink inside and sauce is thickened. Stir in vinegar and hot pepper sauce, to taste (if using).

Tips

Be sure to heat the wok or skillet until it’s hot, but not smoking, before starting to cook. The hot pan helps the chicken and vegetables cook quickly and brown nicely.

Reduce soy sauce to 1/4 cup (60 mL), reduce cornstarch to 2 tbsp (30 mL) and add 2 tbsp (30 mL) hoisin sauce and 2 tsp (10 mL) hot Asian chili sauce to sauce. Replace half of the chicken with peeled, deveined shrimp.

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Nutrition

Nutritional Information

per serving
Energy: 288 Calories
Protein: 31 g
Carbohydrate: 25 g
Fat: 7 g
Fibre: 2.1 g
Sodium: 879 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 9 % / 99 mg
Vitamin C: 170 %
Selenium: 86 %
Vitamin B6: 70 %
Niacin: 63 %