Chicken Broccoli Stir Fry

1/2 cup reduced-sodium chicken broth

6 tablespoons reduced-sodium soy sauce

1/4 cup water

1/4 cup rice vinegar

2 garlic cloves, minced

Dash cayenne pepper

1 pound boneless skinless chicken breasts, cut into 3/4 inch cubes

2 teaspoons cornstarch

4 teaspoons canola oil, divided

2 cups fresh broccoli florets

1 cup sliced fresh mushrooms

1/2 cup canned sliced water chestnuts

1/2 cup canned bamboo shoots

2 green onions, thinly sliced

2 cups hot cooked rice

 

Nutrition Facts: 1 cup stir-fry with 1/2 cup rice equals 316 calories, 8 g fat (1 g saturated fat), 63 mg cholesterol, 719 mg sodium, 32 g carbohydrate, 2 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.

1.In a small bowl, combine the first six ingredients. Cover and refrigerate 3/4 cup. Pour remaining marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate for 1-2 hours.

2.Drain and discard marinade from chicken. In a small bowl, combine cornstarch and reserved marinade until smooth; set aside.
3.In a large skillet or wok, stir-fry chicken in 2 teaspoons oil until no longer pink. Remove and keep warm. Stir-fry broccoli in remaining oil for 2 minutes. Add mushrooms; stir-fry 2 minutes longer. Add the water chestnuts, bamboo shoots and onions; cook 1-2 minutes longer or until vegetables are crisp-tender.
Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken; heat through. Serve with rice. 

Yield: 4 servings.