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Post by April B. on Nov 26, 2003 14:58:32 GMT -6
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
- 2 teaspoons canola oil - 1 pound boneless, skinless chicken breasts, cut into 2-inch strips - 1/2 cup diced onion - 2 cloves garlic, minced - 1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips - 1/2 cup fat-free, reduced-sodium chicken broth - 2 tablespoons lite soy sauce - 1 tablespoon white wine (optional) - 1/2 teaspoon sesame oil - 2 teaspoons cornstarch
DIRECTIONS
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving (4 ounces chicken): Calories: 204, Fat: 6 g, Cholesterol: 68 mg, Sodium: 425 mg, Carbohydrate: 10 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 27 g Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
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