Recipe: Thai Chicken with Basil and Vegetables

Thai Chicken with Basil and Vegetables
Source: American Heart Association Low-Fat, Low-Cholesterol Cookbook, Second Edition

SAUCE
2 tablespoons low-sodium chicken broth or water
2 teaspoons fish sauce
2 teaspoons sugar
1 teaspoon reduced-sodium soy sauce

1 pound boneless, skinless chicken breasts, all visible fat removed
I teaspoon acceptable vegetable oil
2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
I serrano pepper, seeded and chopped (optional)
2 cups broccoli florets (about 4 ounces)
2 carrots, cut into very thin strips
4 green onions, cut into 1-inch pieces
1/4 cup firmly packed fresh basil leaves
2 cups cooked rice, jasmine preferred

In a small bowl, combine sauce ingredients. Set aside.

Rinse chicken breasts and pat dry with paper towels.Thinly slice chicken breasts. Set aside.

Heat a wok or large skillet over medium-high heat. Add oil and swirl to cover bottom of wok. Add garlic and serrano pepper. Cook for 10 to 15 seconds.

Add chicken and stir-fry for 3 to 4 minutes, or until chicken is no longer pink in the center.

Add the broccoli, carrots, and green onions and stir-fry for 2 to 3 minutes, or until vegetables are tender crisp.

Add the reserved sauce mixture and basil leaves. Stir fry for 1 minute, or until mixture is warmed through.

Serve over cooked rice.

Servings: 4

PER SERVING:
Calories 290, Protein 29 g, Carbohydrate 12g, Total Fat 5 g, Saturated Fat 1 g, Polyunsaturated Fat 2 g, Monounsaturated Fat 1 g, Cholesterol 62 mg, Sodium 313mg

COOKS TIP ON JASMINE RICE:
Consider expanding your taste horizons by preparing jasmine rice from Thailand to accompany this dish. )jasmine rice is classified as an aromatic rice because of its perfumy fragrance and nutlike flavor.

COOKS TIP ON FISH SAUCE:
Pungent and salty. fish sauce Imparts a rich flavor to many Asian dishes. A little goes a long way, so purchase only a small bottle, Store fish sauce in a cool place
for up to 6 months.