Delicious Decisions: Chicken with Ginger and Snow Peas

  • Serves: 5; 1 cup per serving


Description

Serve this Asian-inspired dish with a colorful fruit salad and soba noodles.

Ingredients

1    tablespoon cornstarch
1/2 cup fat-free, low-sodium chicken broth and 1 to 2 tablespoons fat-free, low-sodium chicken broth, if needed, divided use
1    tablespoon soy sauce (lowest sodium available)
1    teaspoon pepper
2    teaspoons canola or corn oil
1 1/4 pounds chicken breast tenders, all visible fat discarded
6    ounces snow peas, trimmed
2    medium garlic cloves, minced
1/2 teaspoon minced peeled gingerroot

Cooking Instructions

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.



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Nutritional Analysis
Per serving
Calories Per Serving
168
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
Cholesterol
66 mg
Sodium
157 mg
Carbohydrates
5 g
Fiber
1 g
Sugar
1 g
Protein
28 g
Calcium
32 mg
Potassium
388 mg

Dietary Exchanges


1 vegetable, 3 very lean meat



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.