Diabetic-Friendly Dinner: Chicken and Broccoli Stir Fry
In need of a quick and easy, low-carb dinner idea? Check out this recipe from Diabetes Self Management.
Ingredients:
- 1 1/2 cups of fat-free reduced-sodium chicken broth, divided
- 2 tablespoons of reduced-sodium soy sauce
- 1 1/2 tablespoons of cornstarch
- 1/2 teaspoon of salt
- 1/4 teaspoon of ground ginger
- 1/4 teaspoon of garlic powder
- 1/2 teaspoon of vegetable oil
- 1lb. of boneless skinless chicken breast halves, cut into strips (2 x 1/4in)
- 1 cup of small broccoli florets
- 1 cup of red bell pepper strips
- 1/4 cup of chopped unsalted dry-roasted peanuts (optional)
- Nonstick cooking spray of your choice
Instructions:
- Make the sauce: combine 1 cup of chicken broth with the soy sauce, cornstarch, salt, ginger, and garlic powder in a small container. Stir ingredients together until smooth. Set aside.
- Lightly coat large skillet with cooking spray; heat over high heat until hot. Add the oil and tilt the skillet to coat the bottom.
- Add chicken and stiry fry for 2 minutes, or until no longer pink. Remove chicken from the skillet and set aside.
- Add remaining ½ cup of chicken broth to the skillet and bring to a boil. Add in broccoli and bell pepper and return to a boil. Reduce heat and simmer (covered) for 2 minutes or until the broccoli is crisp / tender.
- Increase heat to high. Add the chicken back into the skillet. Add the sauce into the skillet and bring to a boil for 1 to 2 minutes, or until thickened. Stir in peanuts (optional). Serve!
Recipe serves 4 servings.
Nutritional Information:
Serving: 1 cup
Calories: 231
Carbohydrates: 7 g
Protein: 31 g
Fat: 8 g
Cholesterol: 69 g
Sodium: 686 mg
Fiber: 2 g