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Vegetable Chicken Medley Recipe

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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.
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 4 servings

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

Nutritional Facts

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.

Directions

  1. 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.
  2. 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.
Originally published as Vegetable Chicken Medley in Quick Cooking March/April 2004, p65

Nutritional Facts

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.

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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