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Chicken and Vegetable Stir Fry for One


Thursday, January 01, 2004
1 Serving (1 1/2 cups stir-fry and 2 cups rice)
1/4 cup water2 tablespoons light soy sauce
1 teaspoon cornstarch
1/4 teaspoon ground black pepper
1/4 teaspoon ground cayenne pepper
Vegetable oil cooking spray
1 large garlic clove, minced
1 cup broccoli florets
1 tablespoon chopped green onions
2 tablespoons chopped green bell pepper
2 tablespoons chopped carrots
3 mushrooms, sliced
1/4 teaspooon sesame oil
1 chicken breast (4 ounces), cut into 1/2 inch pieces
1 package (3.5 ounces) boil-in-bag rice, cooked according to package directions
1. In a small bowl, combine water, soy sauce, cornstarch, black pepper and cayenne pepper. Set aside.
2. Spray a large skillet with vegetable oil cooking spray and heat over medium heat.
Add garlic, broccoli, green onions, green pepper, carrots and mushrooms. Stir-fry 1-2 minutes or until vegetables are tender. Remove vegetables from skillet.
3. Heat oil in skillet. Stir-fry chicken 3-5 minutes or until done. Pour soy sauce mixture over chicken, stirring until thickened. Return vegetables to skillet and cook 1 minute. Serve with rice.
Nutrition Facts:
648 calories, 107g carbohydrate, 43g protein, 5g fat, 1 g saturated fat, 66mg cholesterol, 5.8g dietary fiber, 1122mg sodium
Grace Bandeh, RD, LD
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