Chicken Stir-Fry
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2 chicken breasts, boneless and skinless
½ cup carrots, thinly sliced or julienne
½ cup celery, thinly sliced
½ cup onions, thinly sliced
1 red pepper, sliced in strips
1cup fresh mushrooms, sliced
1cup fresh or frozen pea pods
¾ cup one-third-less-sodium chicken broth
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1 tsp. sugar
1 ½ tsp. dry sherry
2 Tbsp. Angostura low-sodium
soy sauce
½ lb. fresh bean sprouts
½ cup water chestnuts
2 Tbsp. cornstarch
¼ cup water
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Slice chicken breasts into strips.
Prepare vegetables, place each in separate pile or dish.
Combine broth, sugar, sherry and soy sauce. Set aside.
In non-stick pan, sauté chicken strips, remove and set aside in a covered bowl.
Add carrots, celery, onion, and 2 Tbsp. broth mixture to pan and sauté until crisp-tender. Add to bowl with chicken.
Add red pepper, mushrooms, bean sprouts and 1 Tbsp. broth mixture to the pan and sauté for 2-3 minutes.
Add vegetables and chicken from the bowl back to the pan, along with remaining broth, pea pods and water chestnuts.
Stir in cornstarch and water. Cook until sauce is thick and clear. Serve over rice, angel hair pasta, or whole wheat couscous.
Note: Do not use cooking sherry, which is high in sodium.
Yield: 4 servings
PER SERVING:
CALORIES: 160
FAT: 1g
SATURATED FAT: 0g
SODIUM: 380mg
CARBOHYDRATE: 18g
FIBER: 4g
CHOLESTEROL: 35mg
PROTEIN: 19g
WeightWatchers Points: 2
Diabetic Exchange: 1 carbohydrate, 2 lean meat
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