Chicken and Sweet Pepper Stir-Fry
- 18 oz Boned Chicken Breast halves
- 1 tb Dry Sherry
- 2 x Med green/sweet red peppers*
- 1 tb Cooking Oil
- 8 oz Can Bamboo Shoots, drained
- 1 ts Cornstarch
- 3 tb Soy Sauce
- Med Onion, cut into wedges
- 1 1/2 c Sliced fresh Mushrooms
- 1 ts Grated Gingerroot
- 1/4 c Chicken Broth
* thinly sliced
Cut skinless chicken into 1/2" pieces. place in a bowl; stir in soy sauce
and sherry. Let stand 30 minutes. Spray a cold wok or large skillet with
Pam; preheat over medium-high heat. Add onion, stir-fry 2 minutes. Add
peppers, stir-fry 1 minute. Add mushrooms, stir-fry about 1 minute more or
till veggies are crisp-tender. Remove veggies from wok; set aside.
Drain chicken, reserving the marinade. Add oil to wok. Add gingerroot;
stir-fry 15 seconds. Add half the chicken, stir fry 3-4 minutes till no
longer pink. Remove. Stir-fry remaining chicken 3-4 minutes till no longer
pink. Return all chicken, veggies, and bamboo shoots to wok; push from
center of wok.
Stir broth, cornstarch, and 1/4 t pepper into reserved marinade; add to
wok. Cook and stir till slightly thickened; toss gently to coat chicken
mixture. Serve while hot.
*********************************************************************
Per serving: 204 calories, 30 g protein, 7 g carbohydrates, 6 g fat, 73 mg
cholesterol, 613 mg sodium, 621 mg potassium.
Recipes culled from Better Homes and Gardens "Diet Recipe Card Library".
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmlo-fat.zip
Cut skinless chicken into 1/2" pieces. place in a bowl; stir in soy sauce
and sherry. Let stand 30 minutes. Spray a cold wok or large skillet with
Pam; preheat over medium-high heat. Add onion, stir-fry 2 minutes. Add
peppers, stir-fry 1 minute. Add mushrooms, stir-fry about 1 minute more or
till veggies are crisp-tender. Remove veggies from wok; set aside.
Drain chicken, reserving the marinade. Add oil to wok. Add gingerroot;
stir-fry 15 seconds. Add half the chicken, stir fry 3-4 minutes till no
longer pink. Remove. Stir-fry remaining chicken 3-4 minutes till no longer
pink. Return all chicken, veggies, and bamboo shoots to wok; push from
center of wok.
Stir broth, cornstarch, and 1/4 t pepper into reserved marinade; add to
wok. Cook and stir till slightly thickened; toss gently to coat chicken
mixture. Serve while hot.
*********************************************************************
Per serving: 204 calories, 30 g protein, 7 g carbohydrates, 6 g fat, 73 mg
cholesterol, 613 mg sodium, 621 mg potassium.
Recipes culled from Better Homes and Gardens "Diet Recipe Card Library".
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmlo-fat.zip
