Monday, June 13, 2011

Chicken Stir Fry

1 tablespoon cornstarch
1 cup reduced-sodium chicken broth
1/4 cup reduced-sodium soy sauce
1 pound boneless skinless chicken breasts, cut into strips
3 garlic cloves, minced
Dash ground ginger
2 tablespoons olive oil, divided
2 cups fresh broccoli florets
1 cup sliced fresh carrots
1 cup fresh cauliflowerets
1 cup fresh or frozen snow peas
1 teaspoon sesame seeds, toasted

1.In a small bowl, combine the cornstarch, broth and soy sauce until smooth; set aside. In a large nonstick skillet, stir-fry the chicken, garlic and ginger in hot oil for 4-5 minutes or until chicken is no longer pink. Remove and keep warm.

2.In a large skillet, stir-fry broccoli, carrots and cauliflower in the remaining oil for 4 minutes or until crisp-tender. Add snow peas; stir-fry for 2 minutes. Stir broth mixture; add to pan. Bring to a boil; cook and stir for 1 minute or until thickened. Add chicken; cook until heated through. Top with sesame seeds. 

Yield: 4 servings.
Nutritional Analysis: One serving (1-1/2 cups) (not including rice) equals 256 calories, 9 g fat (1 g saturated fat), 66 mg cholesterol, 862 mg sodium, 13 g carbohydrate, 2 g fiber, 31 g protein.
Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat.

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