 Gingered Chicken with Vegetables
Makes 4 servings
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Image © Publications International, Ltd.
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Gingered Chicken with Vegetables
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26% calorie reduction from traditional recipe
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Ingredients
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2
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tablespoons vegetable oil, divided
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1
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pound boneless skinless chicken breasts, cut into thin strips
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1
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cup red pepper strips
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1
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cup sliced fresh mushrooms
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16
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fresh pea pods, cut in half crosswise
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1/2
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cup sliced water chestnuts
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1/4
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cup sliced green onions
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1
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tablespoon grated fresh gingerroot
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1
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large clove garlic, crushed
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2/3
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cup reduced-fat, reduced-sodium chicken broth
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2
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tablespoons EQUAL® SPOONFUL*
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2
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tablespoons light soy sauce
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4
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teaspoons cornstarch
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2
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teaspoons dark sesame oil
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Salt and pepper to taste
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*May substitute 3 packets EQUAL® sweetener.
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• Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir-fry chicken until no longer pink; remove chicken from skillet. Heat remaining 1 tablespoon vegetable oil in skillet. Add bell peppers, mushrooms, pea pods, water chestnuts, green onions, ginger and garlic to skillet. Stir-fry mixture 3 to 4 minutes until vegetables are crisp-tender.
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• Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste.
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• Serve over hot cooked rice, if desired.
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© Equal® sweetener
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Nutrients per Serving
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(1-1/2 cups stir-fry [without rice])
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Calories
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263
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Calories from Fat
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38 %
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Total Fat
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11 g
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Saturated Fat
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1 g
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Cholesterol
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66 mg
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Carbohydrate
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11 g
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Fiber
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2 g
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Protein
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29 g
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Sodium
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411 mg
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Dietary exchanges
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2 Vegetable
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4 Meat
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Printed
from fbnr.com
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