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Friday February 10, 2012
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Chicken Stir-Fry / Chicken Vegetable Stir-Fry
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Chicken Vegetable Stir-Fry

Ingredients
4 skinless boneless chicken breast halves
2 tbsp. vegetable oil
2 tbsp. low sodium soy sauce
1-1/2 tbsp. cornstarch
1 lg. red bell pepper, cut in 1 in. squares
1 med. red onion, cut in thin wedges
1 lg. broccoli spear, separated into florets
3/4 cup chicken broth
1/2 tsp. sugar
1/4 tsp. red pepper flakes
2 cloves garlic, crushed
1 can (8-ounce) water chestnuts, drained


Instructions
1. Cut chicken into cubes. Place the chicken in a bowl and add 1 teaspoon of the oil, 1 tablespoon soy sauce and 1/2 tsp. cornstarch. Toss to coat chicken.
2. In a small bowl, combine broth, sugar, red pepper flakes and remaining soy sauce and cornstarch.
3. In a large skillet, heat 1 tbsp. oil over medium-high heat. Add chicken. Stir-fry for 2-3 minutes or until chicken is opaque. Transfer chicken to plate.
4. Add remaining oil, pepper, onion, broccoli, garlic and stir-fry until onions start to wilt. Add water chestnuts and chicken. Add broth mixture and bring to a boil.Cook, stirring constantly until the vegetables are crisp-tender and the chicken is done. Serve over hot cooked rice.


Nutritional Facts
Amount Per Serving % DV
Calories 148 cal  
Protein 3.9 g 8 %
Carbohydrates 18.8 g 6 %
Total fat 6.8 g 10 %
Cholesterol 0 mg 0 %
Dietary fiber 3.8 g 15 %
Sodium 460 mg 19 %
Calories from fat 42.5 %  
*   Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
      
 
  Calories 2,000 2,500

Total Fat Less than 65 g 80 g
   Saturated Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Potassium   3,500 mg 3,500 mg
Total Carbohydrate   300 g 300 g
   Dietary Fiber   25 g 25 g

 




Related Forum
Circle Nutrition & Diet Forum Circle  Recipes Forum



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