Chicken Broccoli Stir-Fry

By cserumga

1 cup stir-fry with 1/2 cup rice equals 316 calories, 8 g fat (1 g saturated fat), 63 mg cholesterol, 719 mg sodium, 32 g carbohydrate, 2 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.

Ingredients

• 1/2 cup reduced-sodium chicken broth
• 6 tablespoons reduced-sodium soy sauce
• 1/4 cup water
• 1/4 cup rice vinegar
• 2 garlic cloves, minced
• Dash cayenne pepper
• 1 pound boneless skinless chicken breasts, cut into 3/4 inch cubes
• 2 teaspoons cornstarch
• 4 teaspoons canola oil, divided
• 2 cups fresh broccoli florets
• 1 cup sliced fresh mushrooms
• 1/2 cup canned sliced water chestnuts
• 1/2 cup canned bamboo shoots
• 2 green onions, thinly sliced
• 2 cups hot cooked rice

Preparation

Step 1

•In a small bowl, combine the first six ingredients. Cover and refrigerate 3/4 cup. Pour remaining marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate for 1-2 hours.

• Drain and discard marinade from chicken. In a small bowl, combine cornstarch and reserved marinade until smooth; set aside.

• In a large skillet or wok, stir-fry chicken in 2 teaspoons oil until no longer pink. Remove and keep warm. Stir-fry broccoli in remaining oil for 2 minutes. Add mushrooms; stir-fry 2 minutes longer. Add the water chestnuts, bamboo shoots and onions; cook 1-2 minutes longer or until vegetables are crisp-tender.

• Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken; heat through. Serve with rice.