Very simple yet fantastic tasting stir fry that is healthy for you.
- 1 teaspoon sugar
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon fresh ground black pepper i use about a qtr more then what recipe calls for!
- 1/4 teaspoon cayenne use more for spicier chicken less for milder.
- 1 lb boneless skinless chicken breast cut either in to squares or tenders (length wise cuts)
- 1 tablespoon canola oil
- 1 lb frozen onion and pepper mix can use fresh just cut and freeze for later use..
- Carbohydrate 20.2840330781961 g
- Cholesterol 65.77089365 mg
- Fat 5.86456376365971 g
- Fiber 5.57323336331754 g
- Protein 30.3835300582266 g
- Saturated Fat 0.810522421914576 g
- Serving Size 1 1 Serving (237g)
- Sodium 128.166001791573 mg
- Sugar 14.7107997148785 g
- Trans Fat 0.638179221916368 g
- Calories 250 calories
Step-by-step
- Combine sugar, paprika, salt, pepper and cayenne in a medium bowl. Add chicken and toss to coat. Cover and refrigerate for 15 minutes or overnight.
- Heat oil in a large nonstick skillet over high heat. Add pepper-and-onion mix and cook, stirring occasionally, until the vegetables are soft, 5 to 7 minutes. Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes. Serve hot. Variation: Make Stir-Fried Spicy Beef by using 1 pound of stir-fry beef or thinly sliced top round steak instead of chicken in this dish.
Surface moisture destroys crisp exterior formation in high-heat skillet cooking. Raw poultry releases water upon contact with hot metal, dropping pan temperature rapidly if overloaded. Dried spices applied during marination dissolve into surface proteins, creating a sticky coating that adheres during searing rather than burning off instantly in the oil.
Thermal Management and Skillet Mechanics
Canola oil reaches high smoke points safely around 400 degrees Fahrenheit, making it ideal for rapid vegetable softening. Cast iron or heavy nonstick surfaces retain thermal mass better than thin aluminum pans, preventing temperature drops when the frozen onion and pepper mix enters. Cook vegetables for 5 to 7 minutes until excess water evaporates completely before introducing the poultry. Sear the 1-pound chicken portion over high heat for 3 to 5 minutes, stirring continuously until internal temperatures reach 165 degrees Fahrenheit.
Batch Preparation and Storage Dynamics
Advance marination up to 24 hours ahead allows salt molecules to denature outer muscle fibers, improving moisture retention during cooking. Frozen vegetable blends contain high intercellular water content; drain thawed portions thoroughly if not using straight from the freezer. Leftovers maintain structural integrity for up to 3 days in sealed containers kept below 40 degrees Fahrenheit, though reheating requires moderate medium power to prevent toughening the lean breast meat.
