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Chicken and Broccoli Stir Fry

 Chicken and Broccoli Stir Fry
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!"
4 ServingsPrep/Total Time: 20 min.

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 Facts: 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,

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Chicken and Broccoli Stir Fry (continued)

Nutritional Facts: 59 g carbohydrate, 2 g fiber, 33 g protein. Diabetic Exchanges: 3 starch, 2-1/2 lean meat, 2 vegetable.