Shanghai Walnut Chicken - 17g Carbs, 5g Fiber
From: AICR - American Institute for Cancer Research
Servings: 4
2 Tbsp Hoisin sauce
1 Tbsp reduced sodium soy sauce
1 tsp rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp cornstarch
1/4 tsp toasted sesame oil
1 Tbsp peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2" cubes
1 green bell pepper, cut in 1/2" dice
1 red bell pepper, cut in 1/2" dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
In a small bowl, combine the hoisin sauce, soy sauce,
vinegar, broth and cornstarch. Mix in the sesame oil.
Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2
teaspoons of the canola oil, swirling to coat the cooking
surface. Stir-fry the chicken until it is white. Turn it out
onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and
chile peppers, and the garlic, for 2 minutes. Return the chicken
to the pan. Add the water chestnuts and walnuts. Re-stir the
seasoning sauce and add. Stir-fry until the chicken is cooked
through. Serve immediately, along with cooked rice, preferably brown.
Servings: 4
Nutrition per Serving:
247 Calories, 10g Fat, 22g Protein, 17g Carbs, 5g Dietary Fiber, 378mg Sodium
Diabetic Exchanges: 3 Lean Meat, 2 Fat, 3 Vegetable
From: AICR
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