Ingredients
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12 ounce skinless, boneless chicken breast halves
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1 cup water
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3 tablespoon reduced-sodium soy sauce
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1 tablespoon rice vinegar or white wine vinegar
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1 tablespoon cornstarch
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2 tablespoon cooking oil
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10 green onions, bias-sliced into 1-inch pieces
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1 cup thinly sliced fresh mushrooms
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12 cloves garlic, peeled and finely chopped
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½ cup sliced water chestnuts
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2 cup hot cooked white, jasmine, or basmati rice
Directions
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Cut chicken into 1/2-inch pieces. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, stir together water, soy sauce, and vinegar. Pour over chicken; seal bag. Marinate in the refrigerator for 30 minutes. Drain chicken, reserving the marinade. Stir cornstarch into reserved marinade; set aside.
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Pour oil into a wok or large skillet. (If necessary, add more oil during cooking.) Heat over medium-high heat. Add green onion, mushrooms, and garlic to wok; cook and stir for 1 to 2 minutes or until tender. Remove vegetables from wok.
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Add chicken to wok; cook and stir for 2 to 3 minutes or until no longer pink. Push chicken from center of wok. Stir marinade mixture; add to center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Add water chestnuts. Cook and stir about 1 minute more or until heated through. Serve with rice. Makes 4 servings.
Garlic Chicken Stir-Fry with Cashews:
Prepare as above, except stir 1/2 teaspoon crushed red pepper into marinade. Stir in 1 cup cashews with water chestnuts. Nutrition Facts per 1 cup: 511 cal., 25 g total fat (5 g sat. fat), 49 mg chol., 495 mg sodium, 44 g carbo., 3 g fiber, 30 g pro.Daily Values: 10% vit. A, 18% vit. C, 9% calcium, 25% ironExchanges: 2 1/2 Starch, 3 Very Lean Meat, 1/2 Vegetable, 4 Fat
Nutrition Facts (per serving)
| 313 | Calories |
| 9g | Fat |
| 33g | Carbs |
| 25g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 313 | |
| % Daily Value * | |
| Total Fat 9g | 12% |
| Saturated Fat 2g | 10% |
| Cholesterol 49mg | 16% |
| Sodium 490mg | 21% |
| Total Carbohydrate 33g | 12% |
| Total Sugars 2g | |
| Protein 25g | 50% |
| Vitamin C 10.6mg | 12% |
| Calcium 70.7mg | 5% |
| Iron 2.5mg | 14% |
| Potassium 416mg | 9% |
| Folate, total 72.6mcg | |
| Vitamin B-12 0.2mcg | |
| Vitamin B-6 0.6mg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
