Chicken Stir-Fry


Classifications: Main Dishes

Qty Measure Ingredient


4 1 pound skinless boneless chicken breast halves

3 tablespoons cornstarch

2 tablespoons soy sauce

1/2 teaspoon ground ginger

1/4 teaspoon garlic powder

3 tablespoons cooking oil, divided

2 cups broccoli florets

1 cup celery, sliced 1/2" thick

1 cup carrot, thinly sliced

1 small onion, cut in wedges

1 cup water

1 teaspoon chicken bouillon granules

Instructions: Cut chicken into 1/2-in. strips; place in a resealable plastic bag. Add cornstarch and toss to coat. Combine soy sauce, ginger and garlic powder; add to bag and shake well. Refrigerate for 30 minutes. In a large skillet or wok, heat 2 tablespoons of oil; stir-fry chicken until no longer pink, about 3-5 minutes. Remove and keep warm. Add remaining oil; stir-fry broccoli, celery, carrots and onion for 4-5 minutes or until crisp-tender. Add water and bouillon. Return chicken to pan. Cook and stir until thickened and bubbly.



Background: Note: DIABETIC EXCHANGES: One serving (prepared with light soy sauce and low-sodium bouillon) equals 3 lean meat, 2 vegetable, 1 fat, 1/2 starch; also, 306 calories, 239 mg sodium, 73 mg cholesterol, 18 gm carbohydrate, 30 gm protein, 14 gm fat.

Serves: 4

Food Exchanges: