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Stir-Fried Chicken With Red Peppers and Broccoli

Per Serving

Stir-Fried Chicken With Red Peppers and Broccoli

Makes: 6
Serving Size: 1 cup
Calories 195
Fat 8 g
Saturated Fat 1.5 g
Trans Fat 0 g
Carbohydrate 11 g
Fiber 2 g
Sugars 6 g
Cholesterol 45 mg
Sodium 385 mg
Protein 19 g
Choices: Carbohydrate 0.5, Vegetable 1, Lean meat 2, Fat 1
  • Makes: 6
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: about 11 minute

Ingredients

Chicken
1 lb. boneless, skinless chicken breasts, cut into 1-inch-long, 1/2-inch-wide strips
1 Tbsp. light (lower sodium) soy sauce
1 Tbsp. rice vinegar
2 tsp. arrowroot or cornstarch
1 Tbsp. peanut or vegetable oil
Aromatics
1 tsp. peanut or vegetable oil
1 tsp. peeled and grated fresh ginger
3 garlic cloves, minced
Vegetables
1 med. red bell pepper, cored and sliced
2 celery stalks, thinly sliced
2 cups broccoli florets
1/4cuplow-fat, reduced-sodium chicken broth
1recipe of either Orange Hoisin Sauce or Sweet and Sour Sauce
Garnish
1/4cuptoasted almond slivers or cashew

Directions

  1. Prepare the chicken: Mix the chicken strips, soy sauce, rice vinegar, and arrowroot or cornstarch in a medium bowl. Set aside to marinate for 15 minutes.
  2. Heat a wok over high heat. Add the 1 Tbsp. of peanut or vegetable oil, and stir-fry the chicken for about 4 to 5 minutes. Remove the chicken from the wok and set aside.
  3. Prepare the aromatics: Add the 1 tsp. of peanut or vegetable oil to the wok. Add in the ginger and garlic, and stir-fry for 30 seconds.
  4. Add the red bell pepper strips and sliced celery. Stir-fry for 1 minute. Add in the broccoli, and stir-fry for 1 minute. Add in the chicken broth, cover, and steam for 3 minutes or until broccoli turns bright green and is crisp.
  5. Add in the desired sauce, and cook for 1 minute or until the sauce thickens. Return the chicken to the wok, coating it with the sauce. Garnish with either almonds or cashews.
 

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