Broccoli Chicken Stir-Fry

SUBMITTED BY: Kris Lundberg PHOTO BY: missygail

"Julienned carrots and broccoli florets brighten this delectable dish from Kris Lundberg of Baldwin, Wisconsin. 'This is a guilt-free meal,' she informs. 'The fat content is minimal, there's no reason not enjoy dessert afterward!'"

RECIPE RATING:

Read Reviews (22)

Review/Rate This Recipe

PREP TIME	5 Min
COOK TIME	15 Min
READY IN	20 Min

SERVINGS

(Help)

Servings
USMETRIC

INGREDIENTS

1 pound boneless, skinless chicken breasts cut into thin strips
2 teaspoons canola oil
2 medium carrots, julienned
2 cups broccoli florets
3 1/4 cups water, divided
3 teaspoons chicken bouillon granules
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon ground ginger
1/4 cup cornstarch
4 cups hot cooked rice

DIRECTIONS

In a large nonstick skillet or wok, stir-fry chicken in oil until no longer pink. Remove and keep warm. stir-fry the carrots and broccoli for 3-4 minutes or until crisp-tender. Remove and keep warm.
Add 3 cups water to the pan; bring to a boil. Add bouillon; stir until dissolved. Reduce heat. Add soy sauce, ginger, chicken and vegetables; cook for 5 minutes or until heated through. Combine the cornstarch and remaining water until smooth; stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over rice.

FOOTNOTE

Nutritional Analysis: One serving (1 cup chicken mixture with 1 cup rice) equals 421 calories, 4 g fat (1 g saturated fat), 66 mg cholesterol, 1,123 mg sodium, 59 g carbohydrate, 2 g fiber, 33 g protein. Diabetic Exchanges: 3 starch, 2-1/2 lean meat, 2 vegetable.