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Monday, March 28, 2011

Stir Fry~ Ginger Chicken

  • 1 tablespoon ketchup
  • 1 tablespoon minced fresh gingerroot
  • 2 tablespoons reduced-sodium soy sauce
  • 2 garlic cloves, minced
  • 3/4 pound boneless skinless chicken breasts, cut into thin strips
  • 1 large green pepper, sliced
  • 1 large sweet red pepper, sliced
  • 6 green onions, sliced
  • 2 teaspoons canola oil, divided
  • 2 teaspoons sesame or additional canola oil, divided
  • Hot cooked rice, optional
Directions: In a large resealable plastic bag, combine the ketchup, ginger, soy sauce and garlic; add chicken. Seal bag and turn to coat; refrigerate for at least minutes. In a large nonstick skillet or wok, stir-fry peppers and onions in 1 teaspoon canola oil and 1 teaspoon sesame oil until crisp-tender. Remove vegetables and keep warm. In the same skillet, stir-fry chicken and marinade in remaining oil until no longer pink. Return vegetables to the pan; heat through. Serve with rice if desired. Yield: 3 servings.
Nutritional Analysis: One serving (1 cup chicken mixture, calculated without rice) equals 234 calories, 8 g fat (1 g saturated fat), 66 mg cholesterol, 496 mg sodium, 12 g carbohydrate, 3 g fiber, 28 g protein.

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