- 6
Ingredients
- 1 * 1 teaspoon plus 3 tablespoons cornstarch, divided
- 2 * 2 teaspoons plus 3 tablespoons reduced-sodium soy sauce, divided
- 1 * 1 pound boneless skinless chicken breasts, cut into strips
- 1-1/2 * 1-1/2 cups reduced-sodium chicken broth
- 1-1/2 * 1-1/2 teaspoons grated fresh gingerroot
- 5 * 5 teaspoons vegetable oil, divided
- 1 * 1 medium onion, quartered
- 1 * 1 garlic clove, minced
- 1 * 1 medium sweet red pepper, julienned
- 1/2 * 1/2 cup fresh broccoli florets
- 1/2 * 1/2 cup chopped carrot
- 1 * 1 can (8 ounces) sliced water chestnuts, drained
- 3 * 3 cups cooked long grain rice
- 1/4 * 1/4 cup chopped walnuts, toasted
Preparation
Step 1
* In a small bowl, combine 1 teaspoon cornstarch and 2 teaspoons soy sauce until smooth. Place the chicken in a large resealable plastic bag; add soy sauce mixture. Seal bag and turn to coat; refrigerate for 30 minutes.
* In another bowl, combine the remaining cornstarch and soy sauce until smooth. Stir in the broth and ginger; set aside.
* In a large nonstick skillet or wok, stir-fry chicken in 2 teaspoons hot oil until no longer pink; remove and keep warm. In the same pan, stir-fry onion and garlic in remaining oil until tender. Add the red pepper, broccoli, carrot and water chestnuts; cook and stir until vegetables are crisp-tender.
* Stir broth mixture and stir into vegetables. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Return chicken to the pan; heat through. Serve with rice. Sprinkle with walnuts. Yield: 6 servings.
Nutrition Facts: 3/4 cup chicken mixture with 1/2 cup rice equals 318 calories, 9 g fat (1 g saturated fat), 42 mg cholesterol, 572 mg sodium, 38 g carbohydrate, 3 g fiber, 21 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1-1/2 fat, 1 vegetable.