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Chicken with Tri-Colored Peppers




Source of Recipe


.
Chicken with Tri-Colored Peppers

The Diabetes Food and Nutrition Bible.
Yield: 4 servings

INGREDIENTS:
- 2 teaspoons canola oil
- 1 pound boneless, skinless chicken breasts, cut into 2-inch strips
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1 each small red, yellow, and green bell peppers,
seeded and sliced into 1-inch strips
- 1/2 cup fat-free, reduced-sodium chicken broth
- 2 tablespoons lite soy sauce
- 1 tablespoon white wine (optional)
- 1/2 teaspoon sesame oil
- 2 teaspoons cornstarch

DIRECTIONS:
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.

Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.

Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.

One serving equals: Calories: 204; Protein: 27 g; Carbohydrates: 10 g; Fat: 6 g; Cholesterol: 68 g; Sodium: 425 mg ++++ Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat