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2/3
cup fat-free milk
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2
tablespoons snipped fresh cilantro
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1
tablespoon soy sauce
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2
teaspoons cornstarch
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1
teaspoon curry powder
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1/2
teaspoon coconut flavoring (optional)
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1/4
teaspoon crushed red pepper
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1/8
teaspoon salt
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12
ounces skinless, boneless chicken breast halves
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Nonstick spray cooking
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1
large green sweet pepper, cut into 1-inch pieces
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1
large red sweet pepper, cut into 1-inch pieces
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1
fresh jalapeno or serrano chili pepper, seeded and finely chopped
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1
cup sliced fresh shiitake mushrooms (stems removed)
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3
green onions, cut into 1-inch pieces
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2
teaspoons peanut oil or cooking oil
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3
cups hot cooked Chinese egg noodles or rice
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Fresh cilantro (optional)
1. For sauce, in a small bowl stir together the milk, snipped cilantro, soy sauce, cornstarch, curry powder, coconut flavoring (if desired), crushed red pepper, and salt. Set aside.
2. Cut the chicken into bite-size strips; set aside.
3. Spray an unheated wok or large nonstick skillet with nonstick cooking. Preheat over medium heat. Add sweet peppers and jalapeno pepper; stir-fry for 2 minutes. Add mushrooms and green onions; stir-fry about 2 minutes more or until vegetables are crisp-tender. Remove from wok.
4. Add the oil to hot wok. Add chicken; stir-fry for 2 to 3 minutes or until chicken is cooked through. Push the chicken from center of wok. Stir sauce; add to center of wok. Cook and stir until thickened and bubbly.
5. Return vegetables to wok. Cook and stir about 1 minute more or until heated through. Serve immediately with noodles or rice. If desired, garnish with cilantro. Makes 4 servings.
- Servings Per Recipe 4,
- Calories 430,
- Protein (gm) 24,
- Carbohydrate (gm) 66,
- Fat, total (gm) 7,
- Cholesterol (mg) 83,
- Saturated fat (gm) 1,
- Dietary Fiber, total (gm) 5,
- Sodium (mg) 394,
- Percent Daily Values are based on a 2,000 calorie diet
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