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Live-Well: Stir-Fry Chicken and Vegetables

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CATEGORY CUISINE TAG YIELD
Meats, Vegetables Canadian Poultry etc, Main dish 2 Servings

INGREDIENTS

2 Chicken breasts, boneless, skinless
2 tb Vegetable oil
1 c Broccoli florets
1/2 c Celery, sliced
1/2 c Sweet red or green pepper
1 Onion, chopped
1 Garlic clove, minced
1 ts Gingerroot, minced [optl]
1/2 c Chicken stock
2 tb Soy sauce
2 ts Cornstarch
1 pn Salt
1 pn Pepper

INSTRUCTIONS

Cut chicken into bite-size strips. In wok or large skillet, heat half of
the oil over medium-high heat; stir-fry chicken strips for about 3 minutes
or until no longer pink. Transfer to bowl; set aside.
Add remaining oil to wok; stir-fry broccoli, celery, sweet pepper, onion,
garlic, and ginger for 1 minute. Pour in chicken stock; cover and steam for
about 2 minutes or until vegetables are tender-crisp. Return chicken to wok
along with any accumulated juices. Whisk soy sauce with cornstarch; stir
into wok. Cook, stirring, for about 1 minute or until sauce is thickened
slightly. Stir in salt and pepper.
Per Serving: about 315 calories, 30 g protein, 16 g fat, 13 g carbohydrate
Tip: instead of chicken in this stir-fry, you can use extra-firm tofu,
boneless turkey, lean pork or beef cut across the grain. Vary the
vegetables, too, by adding snow peas, thinly sliced carrots or sliced or
whole small mushrooms. If adding bean sprouts, mix them in just before
serving.
Source: Canadian Living magazine [Jan 96] Presented in an article by Carol
Ferguson. Recipes from Canadian Living Test Kitchen. Adapted from Carol
Ferguson's "Really Cookin'" ~ Maxwell Macmillan/Prentice-Hall, 1994
[-=PAM=-]    PA_Meadows@msn.com
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini

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