DIABETIC SPICY CHICKEN WITH PEPPERS
Yield: 6 servings
Source: "200 Healthy Recipes in 30 Minutes or Less!"
via The Diabetic Gourmet Daily Recipe Mailer
INGREDIENTS
1 tablespoon peanut oil
3 garlic cloves, minced
3 small red chili peppers, minced
3 chicken breasts, boned, skinned,
halved, and cut into 2-inch pieces
2 tablespoons low-fat, low-sodium chicken broth
1 each small red and green pepper, sliced thin
1 cup sliced celery
1/2 cup sliced scallions
1 tablespoons lite soy sauce
DIRECTIONS
In a wok, heat the oil over medium-high.
Add the garlic and chili peppers and stir-fry for 30 seconds.
Do not let the mixture burn.
Add the chicken and stir-fry for 5-8 minutes until it is opaque.
Push the chicken up on the sides of the wok.
Add the chicken broth to the wok.
Stir-fry the peppers for 4 minutes.
Add the celery and scallions and stir-fry for 2 minutes.
Push the chicken back to the center of the wok.
Add the soy sauce.
Cover and steam for 2 minutes.
Nutritional Information Per Serving: (1 cup (3 ounces chicken)):
Calories: 190, Fat: 6 g, Cholesterol: 73 mg, Sodium: 185 mg,
Carbohydrate: 7 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 28 g
Diabetic Exchanges: 4 Very Lean Meat, 1 Vegetable, 1/2 Fat
