Thai Lemongrass and Basil Chicken

By Chef_Kate

Ingredients

• 1 pound (480 g) green Chinese long beans, trimmed and cut into 2-inch (5 cm) pieces; or young green beans, trimmed and cut into 1 1/2 -inch (3.75 cm) pieces
• 2 teaspoons (10 ml) peanut oil
• 1 1/4 pounds (600 g) boneless, skinless chicken breasts, all fat removed, cut crosswise into thin strips
• 1 medium onion, thinly sliced, rings separated
• 4 large garlic cloves, minced
• 2 stalks lemongrass, tough outer leaves removed, 4 inches (10 cm) of each stalk minced
• 3 tablespoons (45 ml) Thai fish sauce
• 1 packet one-to-one sugar substitute
• 1 1/2 teaspoons (7.5 ml) ground coriander
• 1 teaspoon (5 ml) turmeric
• 1/2 cup (120 ml) fat-free, no-salt-added canned chicken broth
• 2 tablespoons (30 ml) spicy oyster sauce
• freshly ground pepper to taste
• 2 cups cooked basmati rice (recipe follows)
• 1/4 cup (16 g) Thai basil leaves, or substitute opal or baby green basil

Preparation

Step 1

Boil the beans in water until crisp cooked. Drain and place in ice water to stop cooking. Drain again and set aside.

Heat peanut oil in a heavy non-stick skillet or wok until very hot. Add the chicken, onion and garlic. Stir-fry for 4 minutes until chicken begins to cook through. Add the lemongrass, fish sauce, sugar substitute, coriander, and turmeric. Stir-fry for another 2 minutes. Add the beans, broth, and oyster sauce. Reduce the heat and simmer until the sauce thickens and chicken is cooked through. Season with pepper.

To serve, mold the rice using a 1/2 cup (120 ml) small gratin cups and place the chicken around the rice. Garnish with basil. Serve immediately.

Per Serving (chicken only): 253 calories (15% calories from fat), 37 g protein, 4 g total fat (0.9 g saturated fat), 15 g carbohydrates, 5 g dietary fiber, 82 mg cholesterol, 876 mg potassium, 148 mg sodium

Diabetic Exchanges: 4 very lean protein, 1 carbohydrate (3 vegetable)