Summer Garden Chicken Stir-Fry

Serves: 4
Total Calories: 363


1 pound boneless skinless chicken breast half
2 cloves garlic, finely chopped
2 teaspoons finely chopped ginger root
1 medium onion, cut into thin wedges
1 cup baby-cut carrot, 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 pepper
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 gingerroot 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.

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.

Nutritional Facts:

Serves: 4
Total Calories: 363
Calories from Fat: 40

This Summer Garden Chicken Stir-Fry recipe is from the Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today Cookbook. Download this Cookbook today.

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