Post by chief_cook2 on Oct 23, 2003 9:04:16 GMT -6
1 tablespoon sugar
2 teaspoons cornstarch
1-1/2 teaspoons dry mustard
2 tablespoons low-sodium soy sauce
2 tablespoons water
2 tablespoons rice vinegar
1 pound boneless skinless chicken breasts
4 teaspoons vegetable oil, divided
2 cloves garlic, minced
1 small red bell pepper, cut into short thin strips
1/2 cup thinly sliced celery
1 small onion, cut into thin wedges
3 cups hot cooked Chinese egg noodles (3 ounces uncooked)
Combine sugar, cornstarch and mustard in small bowl. Blend soy sauce,
water and vinegar into cornstarch mixture until smooth. Cut chicken into
1-inch pieces. Heat 2 teaspoons oil in wok or large nonstick skillet over
medium heat. Add chicken and garlic; stir-fry 3 minutes or until chicken
is no longer pink. Remove and reserve.
Add remaining 2 teaspoons oil to wok. Add bell pepper, celery and onion;
stir-fry 3 minutes or until vegetables are crisp-tender. Stir soy sauce mixture;
add to wok. Cook and stir 30 seconds or until sauce boils and thickens.
Return chicken with any accumulated juices to wok; heat through. Serve
over Chinese noodles. Garnish with celery leaves, if desired.
Dry mustard and rice vinegar add a zesty counterpoint to this
satisfying entree.
Nutrients per Serving:
Calories 350
% calories from fat 17%
Total Fat 7 g
Sat. Fat 4 g
Protein 22 g
Carbohydrates 50 g
Cholesterol 46 mg
Sodium 326 mg
Dietary Fiber 1 g
Dietary exchanges:
3 Starch
2 Meat
1 Vegetable
Makes 4 servings.