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Summer Garden Chicken Stir-Fry

Chicken stir-fry made with vegetables - perfect for an Asian cuisine that is ready in 30 minutes.

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( 16 Ratings)

16 Ratings

5 Stars 62%

4 Stars 25%

3 Stars

2 Stars 12%

1 Stars

Member Reviews ( 3 )

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Prep Time 30 min
Total Time 30 min
Servings 4

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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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

Expert Tips

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.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 200
Calories from Fat: 35),

% Daily Value

Total Fat: 4g; 4%
(Saturated Fat 1g, 1% Trans Fat 0g 0% ),
Cholesterol: 70mg; 70%;
Sodium: 610mg; 610%;
Total Carbohydrate: 15g; 15%
(Dietary Fiber 4g 4% Sugars 8g 8% ),
Protein: 28g; 28%

% Daily Value*:

Vitamin A: 150%;
Vitamin C: 70%;
Calcium: 6%;
Iron: 10%;

Exchanges:

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

Carbohydrate Choices:

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

REVIEWS & COMMENTS

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1 - 3 of 3 Reviews View All

Posted 6/26/2011 5:45:23 PM REPORT ABUSE rarb123 said:

Rating:

Delicious!! I thought this was great. I used splenda instead of sugar to cut the carbs. I also used chicken stock instead of broth. It came out great and very easy to make.

This reply was: Helpful Inspiring