Summer Garden Chicken Stir-Fry

Name: Summer Garden Chicken Stir-Fry
Prep time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Asian
Ingredients: 1 lb boneless skinless chicken breasts, cut into 1-inch pieces; 2 cloves garlic, finely chopped; 2 teaspoons finely chopped gingerroot; 1 medium onion, cut into thin wedges; 1 cup ready-to-eat baby-cut carrots, cut lengthwise in half; 1 cup fat-free chicken broth; 3 tablespoons reduced-sodium soy sauce; 2 to 3 teaspoons sugar; 2 cups fresh broccoli florets; 1 cup sliced fresh mushrooms (3 oz); 1/2 cup chopped bell pepper (any color); 2 teaspoons cornstarch; Hot cooked brown rice, if desired

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Prep 30 min
Total 30 min
Ingredients 13
Servings 4

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This skillet stir-fry dinner has it all - chicken and vegetables blended in a quick meal that’s ready in 30 minutes. Perfect if you love Asian cuisine.

by Qué Rica Vida Cocina

Updated Dec 7, 2011

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Ingredients

1 lb boneless skinless chicken breasts, cut into 1-inch pieces
2 cloves garlic, finely chopped
2 teaspoons finely chopped gingerroot
1 medium onion, cut into thin wedges
1 cup ready-to-eat baby-cut carrots, cut lengthwise in half
1 cup fat-free chicken broth
3 tablespoons reduced-sodium soy sauce
2 to 3 teaspoons sugar
2 cups fresh broccoli florets
1 cup sliced fresh mushrooms (3 oz)
1/2 cup chopped bell pepper (any color)
2 teaspoons cornstarch
Hot cooked brown rice, if desired

Directions

1

Heat 12-inch nonstick skillet over medium-high heat. Add chicken, garlic and gingerroot; cook and stir 2 to 3 minutes or until chicken is brown.
2

Stir in onion, carrots, 3/4 cup of the broth, the soy sauce and sugar. Cover and cook over medium heat 5 minutes, stirring occasionally.
3

Stir in broccoli, mushrooms and bell pepper. Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are crisp-tender.
4

In small bowl, mix cornstarch and remaining 1/4 cup broth; stir into chicken mixture. Cook, stirring frequently, until sauce is thickened. Serve over rice.

Expert Tips

tip 1
Choose your favorite sugar substitute instead of using the regular table sugar called for in this recipe to lower the carb count. One packet of NutraSweet® sweetener is equal to 1 teaspoon of sugar whereas one packet of Splenda® sweetener is equal to 2 teaspoons of sugar.

Nutrition Information

220 Calories, 4 1/2g Total Fat, 30g Protein, 15g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 220

Calories from Fat: 40

Total Fat: 4 1/2g; 7%

Saturated Fat: 1g; 6%

Trans Fat: 0g

Cholesterol: 70mg; 23%

Sodium: 760mg; 32%

Potassium: 660mg; 19%

Total Carbohydrate: 15g; 5%

Dietary Fiber: 3g; 13%

Sugars: 7g

Protein: 30g

% Daily Value*:

Vitamin A: 110%; 110%

Vitamin C: 50%; 50%

Calcium: 6%; 6%

Iron: 10%; 10%

Exchanges:

1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

This skillet stir-fry dinner has it all - chicken and vegetables blended in a quick meal that’s ready in 30 minutes. Perfect if you love Asian cuisine.