Chicken Stir-Fry
ingredients
2 Tbsp. reduced-sodium soy sauce, divided
2 Tbsp. dry sherry
1 Tbsp. rice vinegar, divided
1 tsp. grated fresh ginger
6 oz. boneless, skinless chicken breast, cut into cubes
2 tsp. peanut oil, divided
1/2 cup thinly sliced carrots
1/2 cup sliced red pepper
1/2 cup sliced yellow pepper
1/2 cup broccoli florets
1/2 cup low-fat, reduced-sodium chicken broth, divided
1 1/4 tsp. cornstarch or arrowroot
Optional garnish: 1 Tbsp. chopped toasted cashews or peanuts
preparation
2 servings
Preparation time: 20 minutes
Cook time: 10 minutes
1. In a medium bowl, combine 1 Tbsp. of the soy sauce, 1 Tbsp. of the sherry, 1 1/2 tsp. of the rice vinegar and the ginger. Add the chicken, and toss to coat. Let the chicken marinate for about 15 minutes at room temperature.
2. Heat 1 tsp. of the peanut oil in a wok or skillet. Add the chicken and stir fry for about 5 to 6 minutes until chicken is cooked through. Remove from the pan and set aside.
3. Add the remaining oil to the pan, and add the carrots. Stir fry for 2 minutes. Add the red and yellow peppers, and stir fry for 3 minutes. Add the broccoli and 1/4 cup of the broth. Cover and let steam for 3 minutes just until broccoli turns bright green but is still crisp.
4. Meanwhile combine the remaining soy sauce, sherry, rice vinegar, chicken broth, and the cornstarch or arrowroot in a small measuring cup. Add the chicken back to the pan. Add the sauce to the pan and toss to coat until sauce is slightly thickened, about 1 minute. The sauce is light and just coats the chicken and vegetables.
5. If you choose, garnish the stir fry with the nuts.
nutrition
Serving Size: 3 oz. chicken, 1/2 cup vegetables
Vegetable Exchanges: 2
Very Lean Meat Exchanges: 3
Fat Exchanges: 1.5
Amount Per Serving
Calories: 221
Calories From Fat: 81
Total Fat: 9 grams
Saturated Fat: 1.9 grams
Cholesterol: 50 milligrams
Sodium: 512 milligrams
Total Carbohydrate: 12 grams
Dietary Fiber: 2 grams
Sugars: 5 grams
Protein: 22 grams




