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

 

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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

 

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