Chicken and vegetable stir fry

3/4 pound boneless chicken (12 ounces)
2 cups broccoli florets
1/2 cup sliced carrots
1 tablespoon soy sauce
1 tablespoon cornstarch
1 teaspoon oil
1/2 cup sliced onion
1/8 teaspoon garlic powder
1 1/4 cups water
Dash of pepper

Trim fat from chicken. Slice chicken across the grain into thin strips about 1/8 inch wide and 3 inches long. (Hint: partially frozen meat is easier to slice.)

Heat oil in skillet. Add chicken strips and stir fry over high heat, turning pieces constantly, about 3 to 4 minutes. Reduce heat. Add carrots, celery, onion, and seasonings. Cover and cook until carrots are slightly tender, 3 to 5 minutes. Add broccoli, cook until vegetables are tender-crisp, 3 to 4 minutes.

Mix cornstarch and water until smooth; add slowly to chicken and vegetables, stirring constantly. Cook until thickened and vegetables are coated with a thin glaze.

Makes 4 servings.

Nutritional values per serving

Calories: 141
Fat: 2 gm
Saturated Fat: 0 gm
Cholesterol: 49 mg
Carbohydrate: 8 gm
Fiber: 2 gm
Protein: 21 gm
Sodium: 332 mg


Reprinted with permission from: Preston Maring, MD
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: February 26, 2007