Sweet Potato and Pear Stir-Fry with Chicken and Chile Sauce

Sweet Potato and Pear Stir-Fry with Chicken and Chile Sauce

Crunchy Asian pear adds a subtle sweetness that compliments this 5 flavor dish.

Rating:

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Serves: 6 person(s) Change

Preparation Time: 20 mins
Cooking Time: 25 mins
Extra Time: 1 hr
(for marinating chicken, cooking rice, and refrigeration)

High-Fiber Recipe High-Calcium Recipe Dairy-Free Recipe

Ingredients Convert to Imperial

  • 2 Tbsp reduced-sodium soy sauce
  • 1 tsp sugar
  • 1 Tbsp mirin, sake, or dry white wine
  • 0.45 kg boneless, skinless chicken breast or thigh, cut into thin bite-sized pieces
  • 2 tsp cornstarch
  • 1 cup fat-free, reduced-sodium chicken broth
  • 1 Tbsp Vietnamese or Thai fish sauce or reduced-sodium soy sauce
  • 1/2 cup canned whole water chestnuts, drained and sliced
  • 1 bag (6 oz.) baby spinach leaves
  • 1/4 tsp dried red pepper flakes, or to taste
  • 2 large sweet potatoes, peeled and cut into 1-inch pieces
  • 2 Tbsp canola oil, divided
  • 2 large garlic cloves, minced
  • 2 Tbsp peeled and minced fresh ginger
  • 1 pinch of cayenne
  • 1 medium yellow and 1 medium red bell pepper, seeded and in bite-sized pieces
  • 1 Asian pear (or other pear), peeled, cored, thinly sliced
  • 3 cup hot cooked brown rice
  • 1/4 cup chopped fresh cilantro, loosely packed, for garnish

Directions:

Combine the soy sauce, sugar and mirin in a glass, plastic, or nonreactive metal pan large enough to hold the chicken. Add chicken, tossing to coat all sides and marinate for up to 30 minutes at room temperature, or cover and refrigerate for 1 hour or up to 8 hours. If chilled, bring chicken to room temperature before beginning to stir-fry.

Place the cornstarch in a small bowl or cup. Gradually stir or whisk in the broth until completely blended. Stir in the fish sauce and red pepper flakes. Set the sauce aside.

In a large pot, add the sweet potatoes with water to cover. Bring to a boil, reduce heat and simmer about 3 minutes or until sweet potatoes are fairly resistant when pierced with a fork. Drain them in a colander and set aside. Remove chicken from the marinade and pat it dry with a paper towel. Discard the marinade.

In a large, heavy pan or wok, heat half the oil over medium-high heat. Add the garlic, ginger and cayenne and stir-fry 30 seconds or until the garlic is golden. Add the chicken and stir-fry about 3 to 4 minutes or until just cooked through and the juices run clear. Transfer mixture to a bowl.

Heat remaining oil in the pan over medium-high heat. Add sweet potatoes, bell peppers, and water chestnuts. Stir-fry about 3 minutes or until bell peppers and sweet potatoes are not quite tender. Add the chicken mixture, pear and spinach. Stir-fry, stirring constantly, just until spinach is wilted, about 2 to 3 minutes. Stir the sauce and add to the pan. Cook, stirring constantly, for 2 to 3 minutes or just until the sauce thickens. Immediately remove from heat.

Serve the stir-fry mixture over the rice. Garnish with the cilantro. Serve sauce remaining in the pan separately, as desired.

Thanks to American Institute for Cancer Research