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Orange-Ginger Chicken and Veggies

SUBMITTED BY: Nancy Johnson

"This colorful stir-fry is chock-full of tasty veggies, tender chicken chunks and a light, zippy sauce. Tangy oranges and crunchy cashews add extra pizzazz. 'The recipe was an experiment,' shares Nancy Johnson of Turah, Montana. 'We love Oriental food, and this dish filled the bill nicely.'"
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PREP TIME  20 Min
COOK TIME  20 Min
READY IN  40 Min

SERVINGS

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Servings
 

INGREDIENTS

  • 1 medium navel orange
  • 4 teaspoons cornstarch
  • 1/4 teaspoon ground ginger
  • 1 cup reduced sodium chicken broth
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons chili sauce
  • 1/4 teaspoon hot pepper sauce
  • 1 pound boneless skinless chicken breasts, cut into 1 inch pieces
  • 2 garlic cloves, minced
  • 1 tablespoon canola oil
  • 2 cups broccoli florets
  • 1 medium sweet red pepper, julienned
  • 1 medium sweet yellow pepper, julienned
  • 1/2 cup shredded carrot
  • 1/3 cup unsalted cashews
  • 3 cups hot cooked rice

DIRECTIONS

  1. Grate orange peel, reserving 1-1/2 teaspoons. Peel and section orange; set orange sections aside. In a small bowl, combine the cornstarch and ginger. Stir in the broth, soy sauce, chili sauce, hot pepper sauce and reserved grated orange peel until blended; set aside.
  2. In a large nonstick skillet or wok, stir-fry the chicken and garlic in oil for 2-3 minutes or until lightly browned. Add the broccoli, peppers and carrot; stir-fry for 5 minutes or until the vegetables are crisp-tender. Stir broth mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in cashews and reserved orange sections. Serve with rice.

FOOTNOTE

  • Nutritional Analysis: One serving (1-1/2 cups stir-fry mixture with 3/4 cup rice) equals 467 calories, 12 g fat (2 g saturated fat), 67 mg cholesterol, 853 mg sodium, 56 g carbohydrate, 4 g fiber, 34 g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 2 vegetable, 1/2 fat.
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