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Broccoli Chicken Stir-Fry Recipe

Julienned carrots and broccoli florets brighten this delectable dish from Kris Lundberg of Baldwin, Wisconsin. "This is a guilt-free meal," she informs. "The fat content is minimal, there's no reason not enjoy dessert afterward!"

This recipe is:

Healthy

Quick

Diabetic Friendly

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Broccoli Chicken Stir-Fry Recipe

Prep/Total Time: 20 min.

Yield: 4 Servings

5 15 20

Ingredients

1 pound boneless skinless chicken breasts, cut into thin strips
2 teaspoons canola oil
2 medium carrots, julienned
2 cups broccoli florets
3-1/4 cups water, divided
3 teaspoons chicken bouillon granules
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon ground ginger
1/4 cup cornstarch
4 cups hot cooked rice

Directions

In a large nonstick skillet or wok, stir-fry chicken in oil until no longer pink. Remove and keep warm. stir-fry the carrots and broccoli for 3-4 minutes or until crisp-tender. Remove and keep warm.
Add 3 cups water to the pan; bring to a boil. Add bouillon; stir until dissolved. Reduce heat. Add soy sauce, ginger, chicken and vegetables; cook for 5 minutes or until heated through. Combine the cornstarch and remaining water until smooth; stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over rice. Yield: 4 servings.

Nutritional Analysis: One serving (1 cup chicken mixture with 1 cup rice) equals 421 calories, 4 g fat (1 g saturated fat), 66 mg cholesterol, 1,123 mg sodium, 59 g carbohydrate, 2 g fiber, 33 g protein. Diabetic Exchanges: 3 starch, 2-1/2 lean meat, 2 vegetable.

Originally published as Broccoli Chicken Stir-Fry in Light & Tasty August/September 2001, p8

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Broccoli Chicken Stir-Fry

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(1-1) of 1 reviews

Reviewed on Apr. 04, 2009 by starlight4673

This recipe tastes fantastic..I added more vegetables and some garlic,also some sesame oil..it brought the flavour right out.. I added it to my keepers..I will make this again..