Gingered Chicken with Vegetables
Serves 4
An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown or white rice.
Ingredients
- 2 tablespoons vegetable oil, divided
- 1 pound boneless, skinless chicken breasts, cut into thin strips
- 1 cup red bell pepper strips
- 1 cup sliced fresh mushrooms
- 16 fresh pea pods, cut in half crosswise
- 1/2 cup sliced water chestnuts
- 1/4 cup sliced green onions
- 1 tablespoon grated fresh gingerroot
- 1 large clove garlic, crushed
- 2/3 cup reduced fat and sodium chicken broth
- 3 packets Equal® sweetener*
- 2 tablespoons lite soy sauce
- 4 teaspoons cornstarch
- 2 teaspoons dark sesame oil
- Hot cooked white or brown rice, optional
*Substitute 2 tablespoons Equal Spoonful for the packets.
Preparation
- Heat 1 tablespoon of the vegetable oil in a large skillet on medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
- Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
- Meanwhile, combine chicken broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook on medium heat until thick and clear. Stir in chicken; heat through.
- Serve over hot cooked rice, if desired.
VARIATION: Substitute 1 package (16 ounces) frozen Oriental-Style Vegetables, cooked and drained, for the fresh vegetables. Stir fry chicken, gingerroot and garlic in all of the vegetable oil about 10 minutes or until chicken is cooked through. Combine broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into chicken mixture. Cook on medium heat until thick and clear. Stir in cooked vegetables until heated through.
NUTRITIONAL ANALYSIS DOES NOT INCLUDE RICE.
Nutrition Information (per serving)
- Calories: 254
- Protein: 25 g
- Carbohydrates: 10 g
- Fat: 12 g
- Cholesterol: 63 mg
- Sodium: 504 mg
Exchanges
- Very Lean Meat - 3
- Vegetables - 1
