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Chicken & Vegetable Stir-Fry

You can't beat a stir-fry when you want a light entree that's filling and loaded with flavor. Pepper flakes give this classic combination a welcome zip. —Samuel Onizuk, Elkton, MD

5 ServingsPrep: 20 min. Cook: 15 min.

Ingredients

4 teaspoons cornstarch
1 cup reduced-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
1 pound boneless skinless chicken breasts, cut into 1/4-inch strips
2 tablespoons olive oil, divided
1-1/2 cups fresh cauliflowerets
1-1/2 cups fresh broccoli florets
2 medium carrots, sliced
1 small sweet red pepper, julienned
1 small onion, halved and sliced
1 garlic clove, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 to 1/2 teaspoon crushed red pepper flakes
2-1/2 cups hot cooked rice
Minced fresh cilantro

Directions

Combine the cornstarch, broth and soy sauce until smooth; set aside.
In a large nonstick skillet or wok, stir-fry chicken in 1 tablespoon
oil until no longer pink. Remove and keep warm.
Stir-fry the cauliflower, broccoli, carrots, red pepper and onion in
remaining oil until crisp-tender. Add the garlic, salt, pepper and

2 of 2

Chicken & Vegetable Stir-Fry (continued)

Directions (continued)

pepper flakes; cook 1 minute longer.
Stir cornstarch mixture and add to the pan. Bring to a boil; cook and
stir for 2 minutes or until thickened. Add chicken; heat through.
Serve with rice. Sprinkle each serving with cilantro. Yield: 5
servings.

Nutrition Facts: 1 cup stir-fry with 1/2 cup rice equals 297 calories, 8 g fat (1 g saturated fat), 50 mg cholesterol, 670 mg sodium, 32 g carbohydrate, 3 g fiber, 23 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.

Wine: Medium-Bodied White Wine: Enjoy this recipe with a medium-bodied white wine such as Riesling or Gewürtztraminer