Southern Stir Fry
|Boneless skinless chicken breasts||1 Pound|
|Ground ginger||1⁄4 Teaspoon|
|Ground black pepper||1⁄8 Teaspoon|
|Condensed chicken broth||1⁄3 Cup (5.33 tbs)|
|Soy sauce||2 Tablespoon|
|Vegetable oil||1 Tablespoon|
|Garlic||1 Clove (5 gm), thinly sliced|
|Onion||1 Medium, thinly sliced|
|Carrots||2 Medium, peeled and cut with garnisher|
|Canned baby corn on the cob||15 Ounce, drained (1 Can)|
|Fresh green beans||5 Ounce, stemmed (1 Cup)|
|Pepper red||1 Medium, seeded, thinly sliced|
|Hot cooked rice||2 Cup (32 tbs)|
Cut chicken breasts into strips about 2 inches long and 1/4-inch thick.
In small bowl, mix together ginger, salt and pepper; sprinkle over chicken strips.
In another bowl, combine chicken broth, cornstarch, soy sauce, water and sugar; set within easy reach of rangetop.
Heat oil in Stir-Fry Skillet over high heat.
Add chicken strips and garlic; stir-fry 3 to 4 minutes.
Add onion, carrots, corn, green beans and red pepper; stir-fry 4 to 5 minutes.
Stir in broth-corn-starch mixture and cook, stirring, until thickened.
Serve immediately over hot cooked rice.
Calories 201 Calories from Fat 26
% Daily Value*
Total Fat 3 g4.5%
Saturated Fat 0.48 g2.4%
Trans Fat 0 g
Cholesterol 33.4 mg11.1%
Sodium 486.2 mg20.3%
Total Carbohydrates 26 g8.8%
Dietary Fiber 2.8 g11.3%
Sugars 3.6 g
Protein 16 g32.6%
Vitamin A 62.6% Vitamin C 40.5%
Calcium 2.2% Iron 9.5%
*Based on a 2000 Calorie diet