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Garlic Chicken Stir-Fry

Rated :  Not yet rated
Prep: 25 minutes
Marinate: 30 minutes
Cook: 6 minutes
 
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Ingredients

  • 12  ounces skinless, boneless chicken breast halves
  • 1  cup water
  • 3  tablespoons reduced-sodium soy sauce
  • 1  tablespoon rice vinegar or white wine vinegar
  • 1  tablespoon cornstarch
  • 2  tablespoons cooking oil
  • 10  green onions, bias-sliced into 1-inch pieces
  • 1  cup thinly sliced fresh mushrooms
  • 12  cloves garlic, peeled and finely chopped
  • 1/2  cup sliced water chestnuts
  • 2  cups hot cooked white, jasmine, or basmati rice

Directions

1. Cut chicken into 1/2-inch pieces. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, stir together water, soy sauce, and vinegar. Pour over chicken; seal bag. Marinate in the refrigerator for 30 minutes. Drain chicken, reserving the marinade. Stir cornstarch into reserved marinade; set aside.

2. Pour oil into a wok or large skillet. (If necessary, add more oil during cooking.) Heat over medium-high heat. Add green onion, mushrooms, and garlic to wok; cook and stir for 1 to 2 minutes or until tender. Remove vegetables from wok.

3. Add chicken to wok; cook and stir for 2 to 3 minutes or until no longer pink. Push chicken from center of wok. Stir marinade mixture; add to center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Add water chestnuts. Cook and stir about 1 minute more or until heated through. Serve with rice. Makes 4 servings.

Garlic Chicken Stir-Fry with Cashews: Prepare as above, except stir 1/2 teaspoon crushed red pepper into marinade. Stir in 1 cup cashews with water chestnuts.
Nutrition Facts per 1 cup: 511 cal., 25 g total fat (5 g sat. fat), 49 mg chol., 495 mg sodium, 44 g carbo., 3 g fiber, 30 g pro.
Daily Values: 10% vit. A, 18% vit. C, 9% calcium, 25% iron
Exchanges: 2 1/2 Starch, 3 Very Lean Meat, 1/2 Vegetable, 4 Fat

Nutrition Facts

  • Calories 313,
  • Total Fat (g) 9,
  • Saturated Fat (g) 2,
  • Monounsaturated Fat (g) 3,
  • Polyunsaturated Fat (g) 3,
  • Cholesterol (mg) 49,
  • Sodium (mg) 490,
  • Carbohydrate (g) 33,
  • Total Sugar (g) 2,
  • Fiber (g) 2,
  • Protein (g) 25,
  • Vitamin A (DV%) 0,
  • Vitamin C (DV%) 18,
  • Calcium (DV%) 7,
  • Iron (DV%) 14,
  • Starch (d.e.) 2,
  • Vegetables (d.e.) .5,
  • Very Lean Meat (d.e.) 2.5,
  • Fat (d.e.) 1.5,
  • Percent Daily Values are based on a 2,000 calorie diet

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