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Thai Chicken Stir-Fry with Peanut Sauce
Makes 4 servings
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Reduced-fat peanut butter provides a healthy makeover for once-forbidden peanut sauces.
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Ingredients
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Peanut Sauce (recipe follows)
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3/4
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pound boneless skinless chicken breasts
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Nonstick cooking spray
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1
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small onion, thinly sliced
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2
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tablespoons water
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1
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large red bell pepper, diced
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1
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package (10 ounces) fresh spinach leaves, washed and torn
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2
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cups hot cooked white rice
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3
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tablespoons chopped fresh basil, mint or cilantro leaves
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1. Prepare Peanut Sauce. Slice chicken breasts crosswise into thin strips.
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2. Spray large nonstick skillet with cooking spray; heat over high heat. Add chicken; stir-fry 4 minutes or until no longer pink in center. Remove chicken; set aside. Add onion and water to same skillet; stir-fry 4 to 5 minutes or until water cooks away and onion is crisp-tender and golden. Stir in Peanut Sauce. Add bell pepper and chicken; bring to a boil. Cook and stir until slightly thickened and heated through.
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3. Meanwhile, place steaming rack in large Dutch oven. Add water just to base of rack. Bring water to a boil over high heat. Place spinach on steaming rack. Turn spinach with tongs until bright green and beginning to wilt. Divide rice among 4 plates. Place spinach on top of rice. Spoon chicken mixture over spinach. Sprinkle with basil.
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Peanut Sauce
Makes about 1 cup
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Ingredients
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1/4
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cup reduced-fat creamy peanut butter
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1
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tablespoon brown sugar
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2
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teaspoons dark sesame oil
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1/4
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teaspoon paprika
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1/4
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teaspoon coconut extract (optional)
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1/2
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cup fat-free reduced-sodium chicken broth
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2
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tablespoons reduced-sodium soy sauce
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3
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tablespoons lime juice
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1. Stir peanut butter, sugar, sesame oil, paprika and coconut extract, if desired, in small bowl until blended. Add chicken broth, soy sauce and lime juice; stir until smooth.
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© Publications International, Ltd.
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Nutrients per Serving
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(1/2 cup cooked rice with about 1/2 cup steamed spinach and 1/2 cup chicken mixture)
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Calories
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381
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Calories from Fat
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23 %
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Total Fat
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11 g
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Saturated Fat
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2 g
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Cholesterol
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52 mg
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Carbohydrate
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43 g
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Fiber
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3 g
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Protein
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30 g
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Sodium
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385 mg
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Dietary exchanges
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3 Starch
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2 Vegetable
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3 Meat
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Click here for printable version