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1
In a small bowl, whisk together the sauce ingredients.
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2
Set aside.
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3
In a wok or large skillet, heat the oil over medium-high heat, swirling to coat the bottom.
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4
Cook the chicken for 3 to 4 minutes, or until no longer pink in the center, stirring occasionally.
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5
Add the remaining ingredients.
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6
Cook for 3 to 4 minutes, or until the vegetables are tender-crisp, stirring frequently.
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7
Push the chicken mixture aside, making a well in the center of the wok.
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8
Pour the sauce into the well.
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9
Stir the chicken mixture into the sauce.
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10
Cook for 1 to 2 minutes, or until the sauce has thickened, stirring occasionally.
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11
Prepare as directed on page 146 except replace the sauce mixture with 3 tablespoons fat-free, low-sodium chicken broth, 1 teaspoon cornstarch, and 1/2 teaspoon dried oregano, crumbled; replace the canola or corn oil with olive oil; and replace the carrot and corn with 1/2 cup sliced fresh asparagus and 1/2 cup sliced zucchini.
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12
Add 1 medium-sliced Italian plum (Roma) tomato when adding the chicken mixture.
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13
(serves 4, 1 1/4 cups per serving)
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14
(Per Serving)
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15
Calories: 179
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16
Total Fat: 3.0g
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17
Saturated: 0.5g
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18
Trans: 0.0g
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19
Polyunsaturated: 0.5g
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20
Monounsaturated: 1.0g
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21
Cholesterol: 66mg
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22
Sodium: 208mg
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23
Carbohydrates: 8g
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24
Fiber: 3g
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25
Sugars: 3g
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26
Protein: 28g
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27
Dietary Exchanges
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28
1/2 Carbohydrate
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29
3 Very Lean Meat
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30
(Per Serving)
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31
Calories: 164
-
32
Total Fat: 2.5g
-
33
Saturated: 0.5g
-
34
Trans: 0.0g
-
35
Polyunsaturated: 0.5g
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36
Monounsaturated: 1.0g
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37
Cholesterol: 66mg
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38
Sodium: 90mg
-
39
Carbohydrates: 6g
-
40
Fiber: 2g
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41
Sugars: 2g
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42
Protein: 28g
-
43
Dietary Exchanges
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44
1 Vegetable
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45
3 Very Lean Meat
