Stir-Fried Chicken with Gingered Vegetables
This recipe serves: 4

Easy to fix, fast to cook…very low in calories and carbohydrates!

Preparation time: 10 mins
Cooking time: 10 mins

Ingredients:
2 boneless, skinless chicken breasts, about 6 ounces each, sliced into strips
salt to taste
freshly ground black pepper
2 teaspoons vegetable oil or peanut oil
2 cups broccoli florets
2 teaspoons sesame oil
2 1/2 cloves garlic, peeled
4 teaspoons freshly grated ginger
1 1/3 cups sliced carrots
1 1/3 cups snow peas
2/3 large red bell pepper, sliced into strips
1/8 teaspoon (or to taste) hot pepper flakes
4 teaspoons rice vinegar or sherry vinegar
2 teaspoons low-sodium soy sauce

Cooking Instructions
1. Bring a medium pot of salted water to a boil.

2. Meanwhile, season the chicken with salt and pepper. Heat the vegetable oil in a nonstick wok or large nonstick skillet over high heat. When the oil is hot, add the chicken and cook, tossing with a wooden spoon, until the chicken begins to brown. Turn off the heat and transfer the chicken to a plate.

3. Blanch the broccoli in the boiling water until the stems just begin to get tender, about 1 or 2 minutes. Drain and set aside.

4. Add the sesame oil and garlic cloves to the wok. Turn the heat to medium and cook until the garlic is fragrant and lightly golden. Remove the garlic, add the ginger and cook for another minute.

5. Turn the heat to high, add the carrots and cook, tossing with a wooden spoon, for 2 minutes. Add the peas, red peppers and hot pepper flakes, continue tossing with the spoon and cook for 1 minute more. Add the chicken, broccoli, vinegar and soy sauce and cook for 2 minutes more. Serve immediately over a bed of rice.

Nutrition Facts
Serving Size:about 2 1/2 cups of chicken and vegetables

Amount Per Serving:
Calories200
Protein22 g
Total Carbohydrate13 g
Dietary Fiber4 g
Soluble Fiber1 g
Insoluble Fiber1 g
Sugar4 g
Total Fat7 g
Saturated Fat1 g
Monounsaturated Fat3 g
Polyunsaturated Fat2 g
Cholesterol210 mg
Percent Calories from Fat31 %
Percent Calories from Protein43 %
Percent Calories from Carbohydrate26 %

Courtesy of FoodFit.com