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Vegetable Chicken Medley Recipe

In Springfield, Missouri, Kristen Feola stir-fries this combination of tender chicken chunks, onions, broccoli, pepper and rice. Seasoned with garlic, ginger and a simple pineapple sauce, the made-in-moments main course includes crunchy chopped peanuts.

This recipe is:

Quick

Diabetic Friendly

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Vegetable Chicken Medley Recipe

Prep/Total Time: 25 min.

Yield: 4 Servings

10 15 25

Ingredients

1/2 cup coarsely chopped onion
1/2 cup julienned sweet red or green pepper
1/2 cup coarsely chopped fresh broccoli
4 green onions, chopped
1 tablespoon minced fresh parsley
2 garlic cloves, minced
1/2 teaspoon ground ginger
1/4 teaspoon pepper
1 tablespoon olive oil
2 cups chopped cooked chicken
1-1/2 cups cooked brown rice
1 teaspoon cornstarch
1/4 cup unsweetened pineapple juice
1/4 cup reduced-sodium soy sauce
1 tablespoon chopped unsalted peanuts

Directions

In a large skillet, saute the onion, red pepper, broccoli, green onions, parsley, garlic, ginger and pepper in oil until vegetables are crisp-tender. Stir in chicken and rice.
In a small bowl, combine cornstarch, pineapple juice and soy sauce until smooth; stir into the skillet. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in peanuts. Yield: 4 servings.

Nutritional Analysis: One serving (1 cup) equals 379 calories, 10 g fat (2 g saturated fat), 79 mg cholesterol, 889 mg sodium, 35 g carbohydrate, 4 g fiber, 35 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

Originally published as Vegetable Chicken Medley in Quick Cooking March/April 2004, p65