September 07 - Chicken and Broccoli Stir-Fry
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | Not significant |
| Glycemic Load | Not significant |
| Calories | 189 |
| Protein | 29 grams |
| Animal Protein | 27 |
| Vegetable Protein | 2 |
| Carbohydrates | 5 grams |
| Dietary Fiber | 2 grams |
| Net Carbohydrate | 3 grams |
| Fat | 4 grams |
| Saturated Fat | 1 grams |
| Cholesterol | 68 mg |
| Sodium | 210 mg |
| Exchanges | 4 lean meat, 1 fats |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Chicken and Broccoli Stir-Fry
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Serves: 4
Serving Size: 1 Cup
Ingredients
- 2 tsp. olive or canola oil
- 2 tsp. cornstarch
- 4 (3-oz.) boneless, skinless chicken breast halves, cut into thin strips
- 3 TB. Lea & Perrins White Wine Worcestershire Sauce
- 2 cloves garlic, minced
- 1/2 cup low-salt chicken broth
- 3 cups chopped broccoli floret
- 1/2 tsp. ground ginger
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.
Palate Preview
Here's a quick stir-fry to please the whole family. The broccoli and red bell pepper make for a colorful dish and the white wine Worcestershire sauce makes for a harmonious taste. You can use regular Worcestershire sauce if you like. Be sure to use the full amount of garlic, both for flavor and because garlic helps lower blood glucose levels.
