Stir Fry Chicken And Vegetables
|Chablis/Other dry white wine||1 Tablespoon|
|Boneless chicken breasts||1 Pound, skinned and cut into bite-size pieces|
|Vegetable oil||1⁄4 Cup (4 tbs)|
|Reduced sodium soy sauce||1⁄4 Cup (4 tbs)|
|Thinly sliced carrots||1 Cup (16 tbs)|
|Sliced green onions||1⁄2 Cup (8 tbs)|
|Garlic||1 Clove (5 gm), crushed|
|Green pepper||1 Small, thinly sliced|
|Thinly sliced zucchini||1 Cup (16 tbs)|
|Thinly sliced mushrooms||1 Cup (16 tbs)|
|Slivered almonds||1⁄3 Cup (5.33 tbs), toasted|
|Cooked brown rice||2 1⁄2 Cup (40 tbs) (Hot Cooked Without Salt Or Fat)|
Combine first 4 ingredients, stir well.
Add chicken pieces, tossing gently to coat, let stand 1 hour.
Heat oil in a large skillet.
Remove chicken from marinade, saute chicken in oil until lightly browned.
Add soy sauce and carrots, stirring well.
Cook an additional 2 minutes.
Add green onions, garlic, and green pepper, stir-fry an additional 2 to 3 minutes.
Add zucchini, mushrooms, and almonds, cook 2 to 3 minutes.
Serve over hot rice.
Calories 395 Calories from Fat 145
% Daily Value*
Total Fat 17 g25.6%
Saturated Fat 2.2 g11%
Trans Fat 0 g
Cholesterol 52.6 mg17.5%
Sodium 614.4 mg25.6%
Total Carbohydrates 34 g11.3%
Dietary Fiber 4.8 g19%
Sugars 3.1 g
Protein 27 g54.2%
Vitamin A 118.5% Vitamin C 45.1%
Calcium 6.9% Iron 12.9%
*Based on a 2000 Calorie diet