Chicken and Broccoli Stir-fry *****AAA

By Phil-2

Ingredients

• 8 ounces whole wheat linguine
• 3/4 cup low-sodium chicken broth
• 3 tablespoons soy sauce
• 1 teaspoon rice vinegar
• 1/4 teaspoon red pepper flakes
• 2 teaspoons cornstarch
• 2 tablespoons expeller-pressed canola oil, divided
• 1 pound boneless, skinless chicken tenderloins, cut into strips
• 3 cloves garlic, minced
• 2 teaspoons minced peeled fresh ginger
• 3 cups small fresh broccoli florets (from about 1 large crown)
• 1 carrot, peeled and cut into thin strips

Preparation

Step 1

Cook linguine according to package instructions, drain and keep warm.

Meanwhile, combine broth, soy, vinegar, pepper and cornstarch in a bowl.

Heat a wok or heavy skillet over high heat. When very hot, add 1 tablespoon oil. Add chicken and stir-fry until lightly browned, about 2 minutes. Remove from wok and set aside.

Add remaining oil, garlic and ginger; stir-fry 30 seconds. Add broccoli and carrot; stir-fry 2 minutes.

Add soy mixture and chicken, stir well, and cover. Lower heat to medium and simmer until vegetables are tender, about 3 minutes.

Toss with linguine and serve.


Nutritional Info:
Per Serving:440 calories (100 from fat), 11g total fat, 1.5g saturated fat, 65mg cholesterol, 1090mg sodium, 51g carbohydrate (7g dietary fiber, 4g sugar), 33g protein