CHICKEN AND BROCCOLI STIR-FRY: Daily Diabetic Recipe

CHICKEN AND BROCCOLI STIR-FRY

Yield: 4 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
Info: http://diabeticgourmet.com/book_archive/details/76.shtml

INGREDIENTS
- 2 teaspoons olive or canola oil
- 4 (3 ounces) boneless, skinless chicken breast,
halves, cut into thin strips
- 2 cloves garlic, minced
- 3 cups chopped broccoli florets
- 1 medium red bell pepper, cored, seeded
and cut into 2-1/2 inch pieces
- 2 teaspoons cornstarch
- 1/2 teaspoon ground ginger
- 1/2 cup low-salt chicken broth
- 3 tablespoons Lea & Perrins White Wine Worcestershire Sauce

DIRECTIONS
Heat oil in a large skillet over medium heat. Add chicken
and garlic. Cook, stirring, for 3 to 5 minutes or until
chicken is no longer pink. Reduce heat. Remove chicken
to a plate and cover to keep warm.

Add broccoli and bell pepper to the same skillet; cover and
cook for 3 to 5 minutes or until vegetables are crisp-tender.

Meanwhile, in a small bowl, combine cornstarch, ginger,
chicken broth, and Worcestershire sauce, and blend well.
Return chicken to skillet. Add cornstarch mixture. Bring
to a boil, stirring constantly, about 5 minutes, until
bubbly and thickened.

Nutritional Information Per Serving (1 cup):
Glycemic Index: (not significant), Glycemic Load: (not significant),
Calories: 189, Protein: 29 g, Carbohydrate: 5 g, Dietary Fiber: 2 g,
Fat: 4 g, Cholesterol: 68 mg, Sodium: 210 mg
Diabetic Exchanges: 4 Lean Meat, 1 Fat