Chicken And Chili Stir-Fry from Healthy Diabetic Recipes

Chicken And Chili Stir-Fry Recipe

Recipe Ingredients:

1/2 cup orange juice
4 1/2 tsp oyster sauce
1 tbsp minced fresh ginger
1 tsp cornstarch
Nonstick cooking spray, as needed
12 oz boneless skinless chicken breasts, thinly sliced
4 oz jalapeño peppers - (abt 6), stemmed, seeded,
and thinly sliced - (1/2 cup)
4 oz poblano chile peppers - (abt 3), stemmed, seeded,
and thinly sliced - (3/4 cup)
8 garlic cloves, thinly sliced
1 tsp olive oil
1/4 cup slivered fresh basil or mint leaves
3 cups hot cooked white rice

Recipe Instructions:

Blend orange juice, oyster sauce and ginger into cornstarch in small bowl; set aside.

Spray large nonstick skillet with cooking spray; heat over medium-high heat. Add half the chicken; stir-fry 4 minutes or until chicken is no longer pink in center. Remove; set aside. Repeat with remaining chicken.

Add chili peppers, garlic and oil to same skillet; reduce heat to medium. Cook, partially covered, 8 minutes, stirring often, or until peppers are tender. (If skillet becomes dry and peppers stick, add 1 to 2 tablespoons water.)

Return chicken to skillet. Add orange juice mixture. Cook and stir until sauce boils and thickens slightly. Remove from heat; stir in basil. Serve over rice.

This recipe yields 4 servings.

Exchanges Per Serving: 3 1/2 Starch, 2 Meat, 1 1/2 Vegetable.

Nutrition Facts: Calories 391; Calories from fat 9%; Total Fat 4g; Saturated Fat 1g; Protein 25g; Carbohydrates 60g; Cholesterol 54mg; Sodium 593mg; Dietary Fiber 3g.

Comments: To add a subtle smoky flavor, roast jalapeño and poblano chilies. When peppers are cool enough to handle, peel skin and chop.

The heat of chilies is concentrated in the seeds. By removing these, plus the white or light green veins to which they adhere, you eliminate most of the chile's fiery nature. To reduce the heat of this dish even more, replace some or all the chili peppers with bell peppers.

Caution: Jalapeño and other peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch eyes. Wash hands after handling.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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