Stir-Fried Chicken and Rice Noodles

By Totlxtc

Ingredients

• 2-1/2 * 2-1/2 teaspoons cornstarch
• 1/3 * 1/3 cup reduced-sodium soy sauce
• 1/4 * 1/4 cup white wine or reduced-sodium chicken broth
• 2 * 2 teaspoons sesame oil
• 1-1/2 * 1-1/2 pounds boneless skinless chicken breasts, cut into 1-inch cubes
• 1/2 * 1/2 cup reduced-sodium chicken broth
• 2 * 2 tablespoons sugar
• 1 * 1 tablespoon Worcestershire sauce
• 3/4 * 3/4 teaspoon chili powder
• 3 * 3 ounces uncooked thick rice noodles
• 4 * 4 teaspoons canola oil, divided
• 3 * 3 cups fresh broccoli florets
• 2/3 * 2/3 cup chopped green onions
• 3 * 3 garlic cloves, minced
• 2 * 2 teaspoons minced fresh gingerroot
• 1/4 * 1/4 cup unsalted dry roasted peanuts

Details

Servings 6

Preparation

Step 1

* In a small bowl, combine the cornstarch, soy sauce, wine or broth and sesame oil until smooth. Pour 1/4 cup marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate for 20 minutes. Add the broth, sugar, Worcestershire sauce and chili powder to remaining marinade; set aside.
* Cook rice noodles according to package directions. Meanwhile, drain and discard marinade from chicken. In a large nonstick skillet or wok, stir-fry chicken in 2 teaspoons canola oil until juices run clear; remove and keep warm.
* Stir-fry broccoli in remaining canola oil for 5 minutes. Add the onions, garlic and ginger; stir-fry 3-5 minutes longer or until broccoli is tender. Return chicken to the pan. Stir reserved broth mixture and stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain noodles; toss with chicken mixture. Garnish with peanuts. Yield: 6 servings.


Nutritional Analysis: 1 cup equals 293 calories, 10 g fat (2 g saturated fat), 63 mg cholesterol, 498 mg sodium, 22 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 3 very lean meat, 1-1/2 starch, 1-1/2 fat.