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Published on January 04, 2013

Chicken Stir-Fry with Vegetables

Total Servings:  6

Serving Size:  1 cup with 3 oz chicken

No oil is used to prepare this extremely tender chicken.

  • 3 chicken breasts, halved, boned, and skinned
  • 1 egg white, beaten
  • 1 Tbsp cornstarch or arrowroot powder
  • 3 Tbsp low-fat, reduced-sodium chicken broth
  • ½ cup sliced mushrooms
  • 2 small zucchini, cut into strips, unpeeled
  • 1 cup fresh snow peas, trimmed
  • ½ cup sliced scallions
  • 1 Tbsp lite soy sauce
  1. Flatten each breast of chicken by placing it between two pieces of waxed paper and pounding it with a meat mallet.  Pound until the breast is ¼ inch thick.  Cut into bite-size pieces.
  2. Place chicken in a bowl.  Add the egg white and cornstarch or arrowroot powder.  Stir thoroughly.  Let the chicken sit for 10 minutes and prepare all the vegetables.
  3. Heat the broth in the wok.  Add the chicken and stir-fry until it turns opaque, about 5-6 minutes.  Remove the chicken from the wok.
  4. Add the mushrooms to the wok and stir-fry for 2 minutes.  Add the zucchini, snow peas, scallions, and soy sauce.  Cover the pan and steam for 2 minutes.  Add the chicken back to the wok and steam for 1 more minute.

171 Calories, 3 grams fat, 1 gram saturated fat, 5 grams carbohydrate, 2 grams fiber, 180 mg sodium

 

From:  Diabetic Meals in 30 Minutes – Or Less!, 2nd Edition, Robyn Webb, American Diabetes Association.