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Stir-Fried Chicken and Vegetables and Lo Mein Noodles

Source of Recipe


Cooking Light-Nov/99






List of Ingredients



• 3/4 cup fat-free low sodium chicken broth,
  
• 1 tablespoon bourbon or water
  
• 1 tablespoon oyster sauce
  
• 2 teaspoons sugar
  
• 2 teaspoons low-sodium soy sauce
  
• 1/2 teaspoon salt
  
• 1 pound skinned, boned chicken breasts, cut in 1/2" wide strips
  
• 10 ounces uncooked wide lo mein noodles or fettuccine
  
• 2 teaspoons vegetable oil, divided
  
• 1 cup small broccoli florets
  
• 1/2 cup diagonally sliced carrot
  
• 1/2 cup (1") sliced green onion
  
• 1 (8 ounce) package cremini mushrooms, quartered
  
• 1 (8 ounce) package frozen sugar snap peas, thawed
  






Instructions



1. Combine the first 6 ingredients in a small bowl. Combine 1/4 cup broth mixture and chicken in a bowl. Reserve remaining broth mixture.
   
   
2. Prepare the noodles according to package directions, omitting salt; drain noodles, and keep warm.
   
   
3. Heat 1 teaspoon oil in a large nonstick skillet until hot. Add the chicken mixture, and stir-fry for 5 minutes or until done. Remove the chicken from pan, and keep warm. Heat 1 teaspoon oil in pan until hot. Add the broccoli and remaining ingredients; stir-fry for 5 minutes or until crisp tender. Return chicken and reserved broth mixture to pan, cover and cook over medium heat for 2 minutes or until thoroughly heated. Serve over noodles.
   
   
4. Servings: 5
   
   
5. Serving size: 1 cup stir-fry and 1 cup noodles.
   
   
6. 381 cal, 4.2g fat, 31.8g pro, 53g carb, 4.3g fiber, 53mg chol, 525mg sod.