Whistle While You Wok Recipe

Name: Whistle While You Wok
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 8 ounces whole wheat rotini, uncooked; Sauce; 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; Chicken; 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

Servings: persons

8 ounces whole wheat rotini, uncooked
Sauce
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
Chicken
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

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.

438

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 18 ingredients. The key ingredients include: 8 ounces whole wheat rotini, uncooked, Sauce, 1/2 cup orange juice, 1/3 cup hoisin sauce, and more.

Yes, Whistle While You Wok falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Whistle While You Wok

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