Tuesday, July 15, 2008

Healthy Recipe- Stir Fry Chicken

You can actually throw any veggies you like into a dish like this without changing the calories or carbs very much, but I'll list the ones I used. Stir Fry Sauce mixes vary in calories and carbs, so check your packet if you're calculating this out for yourself. If you're not watching the carbs as tightly as we are, you can also add a small serving of rice, or chow mein noodles (the noodles are lower in carbs, the rice is lower in calories). This pot serves 4 and they're generous servings.

Stir Fry Chicken

3 Chicken Breasts, sliced into small strips or cubes

1 cup broccoli, cut up

1 cup slivered carrots (I bought them that way, you can slice as you like)

1 bunch green onions, sliced

1/2 red bell pepper, cut into small pieces

1 small zucchini, sliced

1 1/2 cup bean sprouts (fresh if you can get them, 1 drained can otherwise)

1 can water chestnuts drained (check the labels- brands vary widely in calories and carbs)

5 mushrooms, sliced

1 packet Stir Fry Sauce made up as directed (I used Kikkoman's)

1 tsp chopped garlic

1 tbsp Olive Oil

With the flame or burner turned on high, heat the oil in a large pot, add the garlic and stir until you can smell the garlic and your stomach starts to rumble. Add the chicken and stir for 4 minutes. Add each remaining ingredient at 30-60 second intervals (whenever the mixture heats up to sizzling again) in this order: broccoli, carrots, canned bean sprouts (if you're using canned), water chestnuts, bell pepper, zucchini, onion, fresh bean sprouts (if you're using fresh), mushrooms. Add the mixed sauce and stir for 1 more minute. Serve.

Serves 4

Calories: 360 Carbs: 19gr

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