Gingered Chicken with Vegetables
An easy to prepare chicken skillet dish that gives you the option of using fresh
or frozen vegetables. It's flavored with a ginger-soy sauce and can be served
over brown or white rice.
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
- 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
for 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;
Food exchanges: 4 lean meat, 2 vegetable
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