It's easy and healthy. The addition of mandarin oranges gives a good flavor and eye appeal to the sauce. This colorful dish is one that you will also want to serve for company.
1 pound skinless, boneless chicken breasts, cut into strips
1 tablespoon minced fresh ginger
1-2 tablespoons lite soy sauce
2 cups red bell pepper strips
1 cup green onions, sliced in 1-inch pieces
3/4 cup fat-free chicken broth*
1 tablespoon cornstarch
1 can (11 ounces) mandarin oranges, in juice, drained
1 can (8 ounces) sliced water chestnuts, drained
hot cooked brown rice or noodles (optional)
Spray a large skillet with nonstick cooking spray. Add chicken, ginger, and soy sauce. Stir-fry for 5-6 minutes or until chicken is no longer pink. Remove from skillet and keep warm.
Add red pepper and green onions to skillet. Stir-fry until crisp tender, adding water or broth, as needed, to prevent sticking.
In a small bowl, mix cornstarch with chicken broth. Stir into skillet. Cook, stirring constantly, until thickened.
Gently stir in cooked chicken, mandarin oranges, and water chestnuts. Heat thoroughly.
Serve over brown rice or noodles.
Note: One serving is a good source of fiber.
*Sodium is figured for reduced sodium.
Makes 4 cups, 4 servings
Each Serving: 1 cup
Carb Servings: 1
Exchanges: 1/2 fruit, 2 vegetable, 3 lean meat
Nutrient Analysis: Calories: 194; Total Fat: 2 g; Saturated Fat: 0 g; Cholesterol: 65 mg; Sodium: 307 mg; Total Carbohydrate: 16 g; Dietary Fiber: 3 g; Sugars: 7 g; Protein: 28 g
Source: Quick & Healthy Recipes and Ideas, 3rd Edition. ©2008 Brenda J. Ponichtera, RD. Published by Small Steps Press. www.quickandhealthy.net