Gingered Chicken with Vegetables
26% calorie reduction from traditional recipe
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 onion
1 tablespoon grated fresh ginger root
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 red peppers, mushrooms, pea pods, water chestnuts, green onion, 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.
Makes 4 servings
Nutrition information per serving ( 1 1/4 cups): 263 calories; 29g protein; 11g carbohydrate; 2g sugar; 11g fat; 2g saturated fat; 66mg cholesterol; 411mg sodium; 3g fiber
Food exchanges: 4 lean meat, 2 vegetable
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