I am always looking for good recipes and this one with a little modification is a good one.  I am posting the recipe I got from the American Institute for Cancer Research. I have left their recipe in tact as they sent it. I have added my modification to make it a healthier recipe in Blue. I am constantly amazed that even the "healthy" recipes from the experts can usually use some improvement. This can also act as an exercise in how to improve what are considered healthy recipes from the experts. It is rare that I find a recipe from sources other than this site which I don't think need modification.

A Stir Fry for All Seasons

By the American Institute for Cancer Research

Stir fries are easy to make, healthy and delicious.  They can be made in just minutes and can be low in calories and fat.  And who can resist crisp cooked veggies mixed with tender chicken marinated in soy sauce?

A stir fry is typically two-thirds vegetables and one-third poultry, which is compatible with the New American Plate meal plan advocated by the American Institute for Cancer Research (AICR).  The idea is to increase the proportion of vegetables to meat in any dish you are cooking.  Vegetables contain vitamins, minerals and phytochemicals that work together to arm the body against damage done to cells.  So a stir fry that is at least 2/3 vegetables helps lower cancer risk. 

This stir fry is a summer classic and will take you very little time to make.  Ideally, you will want to purchase vegetables of a variety of colors to amp the number of different phytochemicals offered by different colored veggies.

Traditional Stir-Fry

1/4 cup reduced-sodium soy sauce, plus 2 tsp., divided

2 tsp. sugar, divided (What is the obsession with sugar? Replace the sugar with your favorite alternative sweetener. I would recommend stevia maltitol or zylatol. In this case I would use Joseph's Liquid Maltitol sweetener.)

2 Tbsp. Mirin (Japanese rice cooking wine), divided or fat-free, reduced-sodium chicken broth plus a pinch of sugar (Again the sugar, see above)

1/2 tsp. minced scallion (optional)

1/4 tsp. minced ginger (optional)

1 cup thinly-sliced chicken, meat or fish

1 tsp. cornstarch (cornstarch is high glycemic and there are better options. Try thickening with psillum husk gar gum, xanthum gum or one of the other alternatives for a thickener)

2-3 Tbsp. peanut or canola oil (canola oil is definatly better than peanut oil but there are still better oils such as olive oil, and presidents club has a patented sunflower oil that has an amazing 80% momounsaturated fat)

1 cup cut-up green vegetables, e.g. snow peas, string beans or broccoli

1 cup cut-up red or orange vegetables, e.g. carrot, bell pepper or red onion

1 cup cut-up light-colored vegetable, e.g. bok choy, onion, zucchini

3 cups steamed rice (preferably brown) (Yes, brown rice is much better than white rice. To make it even better consider replacing the rice with quinoa. or some other low glycemic whole grain.)

 In a shallow pan, mix together 1/4 cup soy sauce, 1 teaspoon of sugar, 1 tablespoon of Mirin, the scallion and ginger.  Add the chicken and marinate 10-30 minutes, then drain and pat dry with paper towels.  (Discard used marinade, which should never be reused, as it may be contaminated by potentially harmful bacteria and could lead to food-borne illness.)

Meanwhile, in a small bowl or cup mix together the remaining soy sauce, Mirin and sugar with the corn starch until well blended.  Set aside to use later.

Heat pan until very hot.  Add 1 tablespoon of oil, or enough to stir-fry meat, and heat until very hot.  Add meat and stir-fry until it turns color.  Remove with slotted spoon and set aside.

(I am surprised the the American Institute for Cancer Research is recommending cooking with hot oils. As oils are exposed to high temperature they break down producing free radicals also known as transformed fat or trans fat.  Free radicals are known to be carcinogenic.)

Using small amounts of oil as needed, stir-fry vegetables.  Do not overcrowd the pan; cook in batches if necessary, starting with those that take the longest to cook.  Transfer cooked vegetables to a covered dish to keep warm.  When all the vegetables are tender-crisp, add back to the pan any that were removed and the meat.  Stir the sauce to recombine and add, stirring until sauce thickens.  Serve immediately with steamed rice.

Makes 4 servings. 

Per serving: 350 calories, 10 g. total fat (1 g. saturated fat), 46 g. carbohydrate, 18 g. protein, 5 g. dietary fiber, 665 mg. sodium. My modifications would change these number. You can see how each change improves the number with your NutriBase 7 software

It has been my experience that you have to be very careful and challenge even the experts.