Chicken And Vegetable Stir Fry

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Thursday, January 01, 2004

Categories:

Asian/Entree

Yield:

6 servings

Ingredients:

1 cup water1/3 cup light soy sauce
2 tablespoons sugar substitute (made from sucralose and maltodextrin)
4 teaspoons dark sesame oil, divided use
2 teaspoons grated lemon peel
1 teaspoon crushed red pepper flakes
1 tablespoon cornstarch
1 package (6 ounces) chow mein noodles
2 cups baby carrots, sliced lengthwise
1 red bell pepper, cut into strips
1 yellow bell pepper, cut into strips
1 pound asparagus, chopped into 2-inch pieces
2 cups sugar snap peas
1 pound skinless cooked chicken, cubed
4 cups bok choy, chopped into thin strips

Directions:

1. In a small nonmetallic bowl combine water, soy sauce, sugar, 2 teaspoons sesame seed oil, lemon peel, red pepper, and cornstarch. Set aside.
2. Cook noodles per package directions without added salt or fat.
3. In a large skillet or wok heat remaining oil over medium-high heat. Add carrots and bell pepper cook and stir 5 minutes.
4. Add asparagus and cook 2-3 minutes.
5. Add sugar snap peas, chicken, bok choy and sauce. Cover and cook 5-10 minutes until thoroughly heated and vegetables are crisp tender.
6. Add noodles, toss and serve.

Nutrition Facts:

284 calories, 39g carbohydrate, 20g protein, 5.4g fat, 1g saturated fat, 47mg cholesterol, 5.1g dietary fiber, 627mg sodium

Source:

Original recipe by Rachel Cly, RD, LD