Chicken with Ginger and Snow Peas - Delicious Decisions
Calories168 Per Serving
Protein28g Per Serving
Fiber1g Per Serving
|Total Fat||3.5 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.0 g|
|Monounsaturated Fat||1.5 g|
|Total Carbohydrate||5 g|
|Dietary Fiber||1 g|
1 vegetable, 3 very lean meat
1 tablespoon cornstarch
1/2 cup fat-free,low-sodium chicken broth and 1-2 Tbsp fat-free, low-sodium chicken broth
1 tablespoon soy sauce (lowest sodium available)
1 teaspoon pepper
2 tsp canola or corn oil
1 1/4 pound chicken breast tenders (all visible fat discarded)
6 ounces snow peas (trimmed)
2 medium garlic cloves (minced)
1/2 teaspoon minced, peeled gingerroot
Put the cornstarch in a small bowl. Add 1/2 cup broth, the soy sauce, and pepper, whisking to dissolve the cornstarch. Set aside.
In a large, heavy skillet, heat the oil over high heat, swirling to coat the bottom. Cook the chicken for 4 minutes, stirring frequently.
Stir in the snow peas, garlic, and gingerroot. Cook for 3 minutes, stirring constantly.
Add the broth mixture. Cook for 2 to 3 minutes, or until the sauce thickens and the chicken is no longer pink in the center, stirring constantly. If the mixture begins to burn, remove from the heat for a moment or stir in the remaining 1 to 2 tablespoons broth.
This recipe is reprinted with permission from American Heart Association Low-Salt Cookbook, Fourth Edition, Copyright © 2011 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.