CHICKEN STIR-FRY
A quick chicken stir-fry such as this one is a delight for the taste buds. This recipe lends itself to variations depending on what vegetables you have on hand. For instance, change out the green bell pepper for any other color. Cook the vegetables over medium-high heat.
You can skip the carrots if you like and add more of the other vegetables in the recipe
INGREDIENTS:
3 large chicken breasts, cut into bite-sized pieces
Light olive oil
Salt and pepper, to taste
1 cup broccoli, cut into small florets
1 cup chopped French green beans (250 mL)
1 small carrot, chopped (optional)
1 green pepper, diced
1/2
cup diced onion (125 mL)
1 tbsp minced garlic (15 mL)
1 tbsp minced ginger (15 mL)
Optional Garnish:
Green onions, chopped
Sesame seeds
Stir-Fry Sauce:
3/4
cup chicken broth (175 mL)
1/4
cup soy sauce (60 mL)
2 tbsp honey substitute (30 mL)
1 tsp cornstarch, OR a little more (5 mL)
INSTRUCTIONS:
In
large, nonstick frying pan, in olive oil and over medium heat fry chicken in
batches until almost fully cooked. Set
aside. Sprinkle chicken with salt and pepper while cooking.
In
frying pan in olive oil, add broccoli, green beans, diced carrot (if using), diced green
pepper and onions. Cook over medium
heat, stirring often until vegetables are tender crisp. Add chicken back to pan along with garlic and
ginger. Cook 1 minute while stirring.
In medium bowl, whisk chicken broth, soy sauce, honey substitute and cornstarch together. Pour sauce into pan over chicken and vegetables and cook until sauce thickens to taste. Plate the meal and garnish with green onions and/or sesame seeds, if desired.
Yield: 4 servings
1
serving
164.0
calories
24,0
g protein
7.0
g fat
2.2 g fiber
10.9
g net carbs