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Chicken & Broccoli Stir-Fry with Peanuts (recipes)




Yield: Makes 4 servings



Ingredients:



1-1/2cups fat-free reduced-sodium chicken broth, divided

2tablespoons reduced-sodium soy sauce

1-1/2tablespoons cornstarch

1/2teaspoon salt

1/4teaspoon ground ginger

1/4teaspoon garlic powder

Nonstick cooking spray

1/2teaspoon vegetable oil

1pound boneless skinless chicken breast halves, cut into 2X1/4-inch strips

1cup small broccoli florets

1cup red bell pepper strips

1/4cup chopped unsalted dry-roasted peanuts









Preparation:





1.Combine 1 cup chicken broth with soy sauce, cornstarch, salt, ginger and garlic powder in small container. Stir until smooth; set aside.2.Lightly coat large skillet with cooking spray; heat over high heat until hot. Add oil; tilt skillet to coat bottom of skillet. Add chicken; stir fry 2 minutes or until no longer pink. Remove chicken from skillet. 3.Add remaining 1/2 cup chicken broth to skillet; bring to a boil. Add broccoli and bell pepper; return to a boil. Reduce heat and simmer, covered, 2 minutes or until broccoli is crisp-tender.4.Increase heat to high. Add chicken to skillet. Stir sauce and add to skillet. Bring to a boil; boiling 1 to 2 minutes or until thickened. Stir in peanuts.









Nutritional Information:







Serving Size: 1 cup







Fiber

2 g







Carbohydrate

7 g







Cholesterol

69 mg







Saturated Fat

2 g







Total Fat

8 g







Calories from Fat

32 %







Calories

231







Protein

31 g







Sodium

686 mg









Dietary Exchange:







Vegetable

2







Meat

3