Recipe for cooking gingered chicken with vegetables

Low-Fat and Low-Calorie Recipes :: Poultry Recipes

Gingered Chicken with Vegetables

26% calorie reduction from traditional recipe

2 Tbsp. canola oil, divided
1 lb. boneless skinless chicken breasts, cut into thin strips
1 C. red pepper strips
1 C. sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 C. sliced water chestnuts
1/4 C. sliced green onion
1 Tbsp. grated fresh ginger root
1 lrg. clove garlic, crushed
2/3 C. reduced fat, reduced- sodium chicken broth
2 Tbsp. Sugar replacement *
2 Tbsp. light soy sauce
4 tsp. cornstarch
2 tsp. dark sesame oil
Salt and pepper, to taste

*May substitute 3 packets Sugar replacement

Heat 1 Tbsp. canola oil in lrg. skillet over med.-high heat. Stir-fry chicken until no longer pink; remove chicken from skillet. Heat remaining 1 Tbsp. canola oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic to skillet. Stir-fry mixture 3 to 4 min. until vegetables are crisp-tender.

Meanwhile, Mix together chicken broth, Sugar replacement, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over med. 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 approximately 4 servings

Nutrition information per servings ( 1 1/4 C.): 263 cal.; 29g protein; 11g carbohydrate; 2g sugar; 11g fat; 2g saturated fat; 66mg cholesterol; 411mg sodium; 3g fiber

Food exchanges: 4 lean meat, 2 vegetable