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Gingered Chicken with Vegetables

Gingered Chicken

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.

Ingredients

  • 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

Instructions

  1. Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir-fry chicken until no longer pink; remove chicken from skillet.
  2. 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.
  3. 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.
  4. Stir in chicken; heat through.
  5. Season with salt and pepper, to taste.
  6. 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

Recipe and photo credit: Equal Sweetener.


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