Chicken Stir-Fry with Snow Peas and Mixed Bell Peppers
Bell peppers provide a rainbow of colors in this attractive stir-fry. The crispness of the peppers and snow peas contrasts with the juicy chunks of chicken, while a traditional stir-fry sauce bathes the dish in Asian flavors of soy, garlic, and ginger. Add brown rice for a meal that rivals your favorite from the Chinese takeout menu.
Ingredients
Serves: 4
Serving Size: 3 ounces chicken and ¾ cup vegetables
Prep Time: 15 minutes
Cooking Time: 12 minutes
- 1/2 cup fat-free, low-sodium chicken broth
- 2 tablespoons plain rice vinegar
- 1 1/2 tablespoons soy sauce (lowest sodium available)
- 1 teaspoon grated peeled gingerroot
- 2 medium garlic cloves, minced
- 1/4 teaspoon pepper
- Cooking spray
- 2 cups fresh or frozen snow peas or sugar snap peas, trimmed if fresh or thawed if frozen
- 1/3 cup chopped green onions
- 1/2 medium red bell pepper, chopped
- 1/2 medium green bell pepper, chopped
- 1/2 medium yellow bell pepper, chopped
- 2 teaspoons canola or corn oil
- 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces
- 2 teaspoons cornstarch
- 1/4 cup water
Directions
- In a small bowl, whisk together the broth, vinegar, soy sauce, gingerroot, garlic, and pepper. Set aside.
- Lightly spray a large skillet or wok with cooking spray. Cook the snow peas, green onions, and all the bell peppers over medium-high heat for 4–5 minutes, or until tender-crisp, stirring occasionally. Transfer to a plate.
- In the same skillet, heat the oil, swirling to coat the bottom. Cook the chicken for 4–5 minutes, or until no longer pink in the center, stirring frequently.
- Return the snow pea mixture to the skillet. Stir in the broth mixture. Bring to a boil, still over medium-high heat. Boil for 1 minute, stirring occasionally.
- Put the cornstarch in a small bowl. Add the water, stirring to dissolve the cornstarch. Stir into the chicken mixture. Cook for 45 seconds to 1 minute, or until thickened, stirring occasionally.
Exchanges/Choices
2 Vegetable, 3 Lean Protein
Nutrition Facts
| Calories | 200 |
| Calories from Fat | 50 g |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Trans Fat | 0 g |
| Polyunsaturated Fat | 1 g |
| Monounsaturated Fat | 2.5 g |
| Cholesterol | 70 mg |
| Sodium | 370 mg |
| Potassium | 660 mg |
| Total Carbohydrate | 9 g |
| Dietary Fiber | 2 g |
| Sugars | 3 g |
| Added Sugar | 0 g |
| Protein | 27 g |
| Phosphorus | 290 mg |
This recipe is from Diabetes & Heart-Healthy Recipes published by the American Diabetes Association. ©2019 American Diabetes Association and the American Heart Association. All rights reserved.
