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Chicken & Broccoli Stir-Fry with Peanuts
Makes 4 servings
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Ingredients
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1-1/2
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cups fat-free reduced-sodium chicken broth, divided
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2
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tablespoons reduced-sodium soy sauce
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1-1/2
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tablespoons cornstarch
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1/2
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teaspoon salt
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1/4
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teaspoon ground ginger
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1/4
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teaspoon garlic powder
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Nonstick cooking spray
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1/2
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teaspoon vegetable oil
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1
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pound boneless skinless chicken breast halves, cut into 2×1/4-inch strips
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1
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cup small broccoli florets
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1
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cup red bell pepper strips
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1/4
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cup chopped unsalted dry-roasted peanuts
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1. Combine 1 cup chicken broth with soy sauce, cornstarch, salt, ginger and garlic powder in small container. Stir until smooth; set aside.
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2. Lightly coat large skillet with cooking spray; heat over high heat until hot. Add oil; tilt skillet to coat bottom of skillet. Add chicken; stir fry 2 minutes or until no longer pink. Remove chicken from skillet.
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3. Add remaining 1/2 cup chicken broth to skillet; bring to a boil. Add broccoli and bell pepper; return to a boil. Reduce heat and simmer, covered, 2 minutes or until broccoli is crisp-tender.
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4. Increase heat to high. Add chicken to skillet. Stir sauce and add to skillet. Bring to a boil; boiling 1 to 2 minutes or until thickened. Stir in peanuts.
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© Publications International, Ltd.
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Nutrients per Serving
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(1 cup)
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Calories
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231
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Calories from Fat
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32 %
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Total Fat
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8 g
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Saturated Fat
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2 g
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Cholesterol
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69 mg
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Carbohydrate
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7 g
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Fiber
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2 g
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Protein
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31 g
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Sodium
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686 mg
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Dietary exchanges
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2 Vegetable
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3 Meat
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