 |
|
Gingered Chicken with Vegetables
Makes 4 servings
|
|
|
|
|
|
Image © Publications International, Ltd.
|
|
Gingered Chicken with Vegetables
|
|
|
|
26% calorie reduction from traditional recipe
|
| |
|
Ingredients
|
|
2
|
tablespoons vegetable oil, divided
|
|
1
|
pound boneless skinless chicken breasts, cut into thin strips
|
|
1
|
cup red pepper strips
|
|
1
|
cup sliced fresh mushrooms
|
|
16
|
fresh pea pods, cut in half crosswise
|
|
1/2
|
cup sliced water chestnuts
|
|
1/4
|
cup sliced green onions
|
|
1
|
tablespoon grated fresh gingerroot
|
|
1
|
large clove garlic, crushed
|
|
2/3
|
cup reduced-fat, reduced-sodium chicken broth
|
|
2
|
tablespoons EQUAL® SPOONFUL*
|
|
2
|
tablespoons light soy sauce
|
|
4
|
teaspoons cornstarch
|
|
2
|
teaspoons dark sesame oil
|
|
|
Salt and pepper to taste
|
|
*May substitute 3 packets EQUAL® sweetener.
|
|
|
|
|
|
|
|
|
|
• 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.
|
|
• 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.
|
|
• Serve over hot cooked rice, if desired.
|
|
|
|
©Equal® sweetener
|
|
|
Nutrients per Serving
|
|
(1-1/2 cups stir-fry [without rice])
|
|
Calories
|
263
|
|
Calories from Fat
|
38 %
|
|
Total Fat
|
11 g
|
|
Saturated Fat
|
1 g
|
|
Cholesterol
|
66 mg
|
|
Carbohydrate
|
11 g
|
|
Fiber
|
2 g
|
|
Protein
|
29 g
|
|
Sodium
|
411 mg
|
|
|
|
Dietary exchanges
|
|
2 Vegetable
|
|
4 Meat
|
|
|
|
|
|
|
|
|
|
Click here for printable version