Chicken Vegetable Stir Fry
3 tablespoons reduced sodium soy sauce
3 garlic cloves, minced
1 tablespoon minced peeled gingerroot
1 1/4 pounds skinless boneless chicken breasts, cut into 1" pieces
3 tablespoons cornstarch
1 teaspoon oyster sauce or fish sauce (optional)
4 teaspoons canola oil
4 carrots, thinly sliced
4 cups broccoli florets
2 onions, sliced
One8. ounce can sliced water chestnuts, drained
6 cups hot cooked brown rice
1. To prepare the marinade, in a gallon-size sealable plastic bag, combine 2
tablespoons of the soy sauce, the garlic and ginger; add the chicken. Seal the
bag, squeezing out the air; turn to coat the chicken. Refrigerate at least 2
hours or overnight, turning the bag occasionally.
2. In a medium bowl, stir the cornstarch, the remaining 1 tablespoon of the soy
sauce and the oyster sauce (if using) with 1/4 cup water. Add 13/4 cups more
3. In a large nonstick wok or skillet, heat the oil. Add the carrots, broccoli
and onions; stir-fry until tender crisp, 10-12 minutes. Transfer to a bowl and
keep warm. Add the chicken and marinade to the wok and cook, stirring as needed,
until the chicken is cooked through, 8-10 minutes.
4. Return the vegetables to the wok; add the cornstarch mixture and the water
chestnuts. Cook, stirring constantly, until the mixture comes to a boil and
thickens, 4-5 minutes. Serve the rice, topped with the chicken mixture.
PER SERVING: 336 Calories, 5 g Total Fat, 1 g Saturated Fat, 41 mg Cholesterol,
315 mg Sodium, 50 gTotal Carbohydrate, 7 g Dietary Fiber, 24 g Protein, 72 mg
SERVING PROVIDES: 2 Breads, 1 Fruit/Vegetable, 2 Protein/Milks, 1 Fat.
POINTS PER SERVING, 6.
MAKES 8 SERVINGS