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Cook'n with Betty Crocker 
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Summer Garden Chicken Stir-Fry |
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Serves: 4 Print this RecipeLOW FAT/LOW CHOLESTEROL/LOW CALORIE Prep: 15 min Cook: 15 min 1 pound boneless skinless chicken breast halves 2 cloves garlic, finely chopped 2 teaspoons finely chopped ginger root 1 medium onion, cut into thin wedges 1 cup baby-cut carrots, cut lengthwise in half 1 cup fat-free chicken broth 3 tablespoons reduced-sodium soy sauce 2-3 teaspoons sugar 2 cups broccoli flowerets 1 cup sliced mushrooms (3 ounces) 1/2 cup chopped red bell peppers 2 teaspoons cornstarch Hot cooked rice, if desired 1. Remove fat from chicken. Cut chicken into 1-inch pieces. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add chicken, garlic and ginger- root; stir-fry 2 to 3 minutes or until chicken is brown. 2. Add onion, carrots, 3/4 cup of the broth, the soy sauce and sugar. Cover and cook over medium heat 5 minutes, stirring occasionally. 3. Add broccoli, mushrooms and bell pepper. Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are crisp-tender. 4. Mix cornstarch and remaining 1/4 cup broth; stir into chicken mixture. Cook, stirring frequently, until sauce is thickened. Serve over rice. NUTRITION INFORMATION 1 Serving Calories 200 (Calories from Fat 35) Fat 4g (Saturated 1g) Cholesterol 70mg Sodium 600mg Carbohydrate 15g (Dietary Fiber 3g) Protein 29g % DAILY VALUE: Vitamin A 52%; Vitamin C 46%; Calcium 4%; Iron 12% DIET EXCHANGES: 3 1/2 Very Lean Meat, 3 Vegetable From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. This recipe comes from the Cook'n collection. Try Cook'n for FREE!
Provencal Lemon Chicken Baked Oregano Chicken Oven-Fried Chicken Nuggets Summer Garden Chicken Stir-Fry Risotto-Style Gorgonzola Chicken & Orzo Southwest Chicken & Chili Stew Border Chicken & Bean Soup Spicy Chicken Drumsticks Chicken & Corn Bread Stuffing Casserole Asian Chicken Salad With Peanut-Soy Dressing Country Turkey Stroganoff Turkey Tenderloins With Cranberry Stuffing Grilled Sesame-Ginger Turkey Slices Caesar Turkey Subs Cornmeal-Crusted Catfish Parmesan-Basil Perch Grilled Creole Snapper Broiled Caribbean Swordfish Salmon Teriyaki Curried Tuna Salad With Toasted Pecans Scallops With Red Pepper Sauce Lemon-Dill Shrimp Sweet Apricot BBQ Shrimp Kabobs THE PARTICULARS ON POULTRY LOW-FAT COOKING 101: MAKING FATLESS CHICKEN BROTH LOW-FAT COOKING 101: TRIM THE FAT FROM CHICKEN TIPS FOR DINING OUT HEALTHY CONVENIENCE |
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