Diabetes Forecast

The Healthy Living Magazine

Thai Garlic and Basil Chicken

Aviva Goldfarb says: When I made this Thai-style chicken for our guests, the kids all wanted seconds. Serve with steamed brown rice, if desired.

Per Serving

Thai Garlic and Basil Chicken

Makes: 6 servings
Serving Size: 1 1/4 cups
Calories 220
Fat 8 g
Saturated Fat 1.2 g
Carbohydrate 10 g
Fiber 2 g
Sugars 5 g
Cholesterol 65 mg
Sodium 430 mg
Potassium 390 mg
Protein 26 g
Phosphorus 215 mg
Choices: Carbohydrate 0.5, Nonstarchy Vegetable 1, Lean Protein 3, Fat 0.5
  • Makes: 6 servings
  • Serving Size: 1 1/4 cups
  • Preparation Time: 10 minutes
  • Cooking Time: 10 minutes

Ingredients

1 1/2 Tbsp. canola or vegetable oil
2 Tbsp. minced garlic (10 to 12 cloves)
1 large red onion, quartered top-to-bottom and cut into thin strips
1 red bell pepper, cut into thin strips, about 1 inch long
1 1/2 lb. boneless, skinless chicken breasts, cut into 1-inch pieces
3 1/3 Tbsp. reduced-sodium soy sauce or tamari
1 Tbsp. brown sugar
1 1/2 to 2 cups fresh basil leaves, coarsely chopped

Directions

  1. In a large nonstick skillet over medium-high heat, heat the oil. Add the garlic, onion, and red pepper, and sauté for 2 minutes. Add the chicken and stir-fry for 3 to 5 minutes, until it starts to brown on all sides, but is not cooked through.
  2. Meanwhile, in a small bowl, combine the soy sauce and sugar, and add that to the pan. Continue to cook the chicken for 2 to 3 minutes more, uncovered, tossing it occasionally, until the chicken is just cooked through. (At this point you can cool and refrigerate the chicken for up to 3 days, or freeze it for up to 3 months. Add the basil just before serving.) Add the basil, toss it well, and serve immediately.

Slow Cooker Directions: Combine all ingredients except the basil in the slow cooker, and cook on low for 6 to 7 hours or on high for 3 to 3 1/2 hours. Add the basil just before serving.

Flavor Booster: Add up to 1 tsp of diced fresh chilies, 1/4 teaspoon red pepper flakes, or a little chili garlic paste when stir-frying the chicken.

Adapted from The Diabetes Six O’Clock Scramble Meal Planner by Aviva Goldfarb.

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