The key to successful stir-frying is to prep all the ingredients ahead, having them ready to cook before you heat the wok or frypan. All the work in a stir-fry is in the prepping, after that, it only takes a few minutes to cook.

Stir-Fry Chicken with Vegetables

1 1/2 pounds boneless, skinless chicken thighs, cut in thin slices
1 1/2 cups small cauliflower florets
1 1/2 cups small broccoli florets
1 cup thinly sliced carrots
1 cup sliced green onion, tops included
1 teaspoon salt
1/4 teaspoon pepper

1/4 teaspoon garlic powder
1/2 cup chicken broth, heated

1 tablespoon soy sauce

1. Preheat heavy frypan about 3 minutes on medium high heat; spray with nonstick corn oil cooking spray. Add chicken slices and stir fry about 3 minutes.
2. Increase heat to high and add cauliflower, broccoli and carrots; continue to stir fry about 3 minutes.
3. Add onion, salt, pepper and garlic powder, continuing to stir fry about 3 minutes more.
4. Add warm chicken broth and soy sauce, scraping drippings from bottom of frypan, and cook about 2 minutes more.
5. Serve alone or with cooked thin spaghetti or rice.

Makes 4 servings.

Recipe provided courtesy of the National Chicken Council. Used with permission.