Email to Phyllis_ aka_ Filus      

Chicken W/ Tri-Colored Peppers

Source of Recipe

The Diabetes Food and Nutrition Bible - by Hope Warshaw - e-mail


CHICKEN WITH TRI-COLORED PEPPERS

Exchanges
WW Points
Yield: 4 servings

- 2 teaspoons canola oil
- 1 pound boneless, skinless chicken breasts,
cut into 2-inch strips
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1 each small red, yellow, and green bell
peppers, seeded and sliced into 1-inch strips
- 1/2 cup fat-free, reduced-sodium chicken broth
- 2 tablespoons lite soy sauce
- 1 tablespoon white wine (optional)
- 1/2 teaspoon sesame oil
- 2 teaspoons cornstarch

In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.

Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.

Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.

Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.

One serving (4 ounces chicken) equals: Calories: 204, Fat: 6 g, Cholesterol: 68 mg, Sodium: 425 mg, Carbohydrate: 10 g (Dietary Fiber: 2 g, Sugars: 5 g), Protein: 27 g ++++ Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat ++++ WWP: 4