Chicken And Green Bean Stir-fry
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Meats | 1 | Servings | ||
INGREDIENTS
| 1 1/3 | c | Long-grain white rice |
| 1/2 | c | Minced scallions |
| 1 | T | Rice-wine vinegar |
| 1/2 | t | Sugar |
| 1 | t | Fresh grated ginger |
| 1 | Clove garlic, minced | |
| 2 | T | Reduced-sodium soy sauce |
| 1 | lb | Boneless, skinless chicken |
| breasts cut into short | ||
| strips | ||
| 1/3 | c | Defatted chicken broth |
| 1 1/2 | t | Cornstarch |
| 1/2 | t | Sesame oil |
| 1 | lb | Green beans, trimmed and cut |
| on the diagonal into 1 | ||
| inch | ||
| pieces. | ||
| 2 | t | Canola oil |
INSTRUCTIONS
Bev, this comes from the "Healthy Cook" book put out by Prevention. I shall post more soon. Nadia Cook the rice according to the package directions. Meanwhile, place the scallions, vinegar, sugar, ginger, garlic and 1 tablespoon of the soy sauce in a large bowl and whisk to combine. Add the chicken and stir until coated. Let stand at room temperature for 3 minutes. In a glass measuring cup, stir togeether the broth, cornstarch, sesame oil and the remaining 1 tablespoon soy sauce: set aside. In a large no-stick skillet, bring 1/4 cup water to boil. Add the beans. Cover and cook over high heat for 3 to 4 minutes, or until bright green and crisp tender. Drain and set aside. Wipe the skillet dry. Add the canola oil and warm over medium-high heat. Add the chicken mixture and cook, stirring, for 3 minutes. Add the beans and cook, stirring for 2 minutes. Stir in the cornstarch mixture. Continue cooking and stirring until the sauce begins to thicken and just comes to a boil. Cook, stirring, for 2 minutes, or until the beans are hot. Serve over rice. Makes 4 servings. Per serving: 427 calories, 6.4 g. fat (14% of calories:, 32.2 g protein, 58.7 g. carbohydrates, 0.9 g. dietary fiber, 69 mg. cholesterol, 346 mg. sodium. Variation Turkey-and-Asparagus Stir-Fry: Replace the chicken with turkey breast. Replace the green beans with asparagus. Posted to recipelu-digest by ncanty@juno.com (Nadia I Canty) on Mar 9, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 584
Calories From Fat: 144
Total Fat: 16.2g
Cholesterol: 0mg
Sodium: 1408.9mg
Potassium: 1198.3mg
Carbohydrates: 96.4g
Fiber: 13.6g
Sugar: 10.7g
Protein: 21.5g