Diabetic-friendly chicken stir-fry with broccoli, cauliflower, mushrooms, green onions and peanuts.
12 ounces skinless, boneless chicken breast
1 tablespoon vegetable oil
2 garlic cloves, finely minced
1 cup broccoli florets
1 cup cauliflowerets
1/2 pound fresh mushrooms, sliced
4 green onions, cut into 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoon dry sherry
1 teaspoon finely minced fresh ginger
1 teaspoon cornstarch dissolved in 2 tablespoons water
1/4 teaspoon sesame oil
1/4 cup dry-roasted peanuts
- Trim any fat from chicken and thinly slice diagonally into 1-inch strips.
- In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 or 4 minutes or until cooked through and lightly browned. Remove; set aside and keep warm.
- Add garlic and stir-fry for 15 seconds; add broccoli and cauliflower, stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and ginger; stir-fry 2 minutes.
- Add dissolved arrowroot, sesame oil, peanuts and the chicken. Cook until heated through and sauce has thickened.
Makes 4 servings.
Nutritional Information Per Serving (1/4 of recipe): Calories 256, fat 10 g, cholesterol 72 mg, Protein 30 g, carbohydrate 9 g, sodium 30 mg.
Food Exchanges: 3 1/2 Low-Fat Meat, 2 Vegetables.