Boneless; skinless chicken breasts, cut into short strips
1/3
c
Defatted chicken broth
1 1/2
ts
Cornstarch
1/2
ts
Sesame oil
1
lb
Green beans; trimmed and cut on the diagonal into 1 inch pieces.
2
ts
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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