Asian Chicken and Vegetable Stew

Tender cubes of chicken, crisp vegetables, and an Asian-inspired broth make for an aromatic entrée. Serve with whole-wheat or sesame crispbread.





Serves: 4

Serving Size: 1 1/4 cups

Prep Time: 10 minutes

Cooking Time: 18 minutes

  • 1 teaspoon toasted sesame oil
  • 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes
  • 1 3/4 cups fat-free, low-sodium chicken broth
  • 1 (8-ounce) can bamboo shoots, rinsed and drained
  • 4 ounces snow peas, trimmed
  • 1/3 cup water plus 1 tablespoon water, divided use 4 medium green onions, sliced
  • 3 tablespoons plain rice vinegar
  • 1 1/2 tablespoons soy sauce (lowest sodium available)
  • 1 tablespoon coarsely chopped peeled gingerroot
  • 1 teaspoon light brown sugar
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon pepper
  • 1 tablespoon cornstarch


  1. In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 6–8 minutes, or until no longer pink in the center, stirring frequently.
  2. Stir in the broth, bamboo shoots, snow peas, 1/3 cup water, the green onions, vinegar, soy sauce, gingerroot, brown sugar, red pepper flakes, and pepper. Increase the heat to high and bring to a boil, stirring occasionally. Reduce the heat and simmer for 6–8 minutes, stirring occasionally.
  3. Put the cornstarch in a small bowl. Add the remaining 1 tablespoon water, stirring to dissolve. Stir into the soup. Increase the heat to medium high and bring to a boil. Boil for 1–2 minutes, or until thickened, stirring occasionally.


½ Carbohydrate, 1 Vegetable, 3 Lean Protein

Nutrition Facts

Calories 210
    Calories from Fat 45
Total Fat 5 g
    Saturated Fat 1 g
    Trans Fat 0 g
    Polyunsaturated Fat 1 g
    Monounsaturated Fat 1.5 g
Cholesterol 70 mg
Sodium 395 mg
Potassium 940 mg
Total Carbohydrate 11 g
    Dietary Fiber 3 g
    Sugars 5 g
    Added Sugar 1 g
Protein 29 g
Phosphorus 335 mg