This is the long awaited revision of the award-winning, Quick & Healthy Recipes and Ideas. It is perfect for families who just want to eat better as well as for those with diabetes, heart disease, and those wanting to lose weight. The sensible use of carbs features whole grains and high fiber foods while limiting simple carbs.
The addition of mandarin oranges gives a good flavor and eye appeal to the sauce. This colorful dish is one that you will want to serve for company.
Makes 4 cups (4 servings)
1 pound skinless, boneless chicken breasts, cut into strips
1 tablespoon minced fresh ginger
1 to 2 tablespoons lite soy sauce (optional)
2 cups red bell pepper strips
1 cup sliced green onions (1-inch pieces)
3/4 cup fat-free chicken broth*
1 tablespoon cornstarch
1 can (11 ounces) mandarin oranges, drained
1 can (8 ounces) sliced water chestnuts, drained hot cooked brown rice or noodles (optional)
Spray a large skillet with non-stick cooking spray. Add chicken, ginger and soy sauce. Stir-fry for 5-6 minutes or until chicken is no longer pink. Remove from skillet and keep warm.
Add red pepper and green onions to skillet. Stir-fry until crisp tender, adding water or broth, as needed, to prevent sticking.
In a small bowl, mix cornstarch with chicken broth. Stir into skillet. Cook, stirring constantly, until thickened.
Gently stir in cooked chicken, mandarin oranges and water chestnuts. Heat thoroughly.
Serve over brown rice or noodles. If you are not on a sodium-restricted diet, serve with additional soy sauce.
*Sodium is figured for reduced-salt.
Note: One serving is a good source of fiber.
Each Serving: 1 cup
Carb Servings: 1
Exchanges: 1/3 fruit, 2 vegetable, 3 1/2 very lean meat
Nutrient Analysis: calories 187, total fat 2g, saturated fat 0g, cholesterol 65mg, sodium 297mg, total carbohydrate 15g, dietary fiber 3g, sugars 7g, protein 28g
