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Sunflower Chicken Recipe

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5
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This chicken stir-fry gets a nice crunch from sunflower kernels, carrots, celery and broccoli. It's full of color and flavor.—Lori Daniels, Beverly, West Virginia
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 6 servings

Ingredients

  • 1 pound boneless skinless chicken breasts, cut into strips
  • 3 medium carrots, sliced
  • 2 celery ribs, sliced
  • 1 medium onion, chopped
  • 1 can (4 ounces) mushroom stems and pieces, drained
  • 1 medium sweet red pepper, julienned
  • 4 cups fresh broccoli florets
  • 1/4 cup sunflower kernels, toasted
  • 1/4 teaspoon salt-free seasoning blend
  • 1/4 teaspoon garlic powder
  • 3 tablespoons cornstarch
  • 1 can (14-1/2 ounces) low-sodium chicken broth
  • Hot cooked rice

Nutritional Facts

1 cup (calculated without rice) equals 190 calories, 5 g fat (0 saturated fat), 43 mg cholesterol, 183 mg sodium, 16 g carbohydrate, 0 fiber, 20 g protein. Diabetic Exchanges: 2 lean meat, 1 starch.

Directions

  1. In a large skillet coated with cooking spray, stir-fry chicken until no longer pink. Add the vegetables, sunflower kernels, seasoning blend and garlic powder; stir-fry for 5-6 minutes or until vegetables are tender. Combine cornstarch and broth until smooth; add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with rice. Yield: 6 servings.
Originally published as Sunflower Chicken in Country Woman January/February 2000, p36

Nutritional Facts

1 cup (calculated without rice) equals 190 calories, 5 g fat (0 saturated fat), 43 mg cholesterol, 183 mg sodium, 16 g carbohydrate, 0 fiber, 20 g protein. Diabetic Exchanges: 2 lean meat, 1 starch.

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