Recipe for Chicken with Tri-Colored Peppers that serves 4 from The Diabetes Food and Nutrition Bible.
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Book Info: http://diabeticgourmet.com/book_archive/...
Print Version: http://diabeticgourmet.com/recipes/html/...
INGREDIENTS
- 2 teaspoons canola oil
- 1 pound boneless, skinless chicken breasts,
cut into 2-inch strips
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1 each small red, yellow, and green bell peppers,
seeded and sliced into 1-inch strips
- 1/2 cup fat-free, reduced-sodium chicken broth
- 2 tablespoons lite soy sauce
- 1 tablespoon white wine (optional)
- 1/2 teaspoon sesame oil
- 2 teaspoons cornstarch
DIRECTIONS
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving:
Calories: 204
Protein: 27 g
Carbohydrates: 10 g
Fat: 6 g
Cholesterol: 68 g
Sodium: 425 mg
Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
