Chicken & Vegetable Stir Fry
1/2 cup low sodium chicken broth
Preheat a wok or large skillet on low. In a bowl, combine chicken broth, vinegar, soy sauce and brown sugar. Turn heat up to high. Pour in 1 teaspoon canola oil and, once hot, add half of chicken and sauté until cooked through, about 5 minutes. Remove to a plate. Repeat with 1/2 teaspoon oil and remaining chicken.
Add vegetables and 1 1/2 teaspoon oil to wok; sauté until tender, about 3 minutes. Add garlic; sauté 1 minute.
Return chicken to wok; add pineapple, if desired. Pour in chicken broth mixture and stir well. Add cornstarch and stir until sauce thickens and becomes shiny. Serve over rice if desired.
Nutrition varied slightly with vegetable combinations used! Below was based on 1 cup broccoli, 1 cup carrots, 1 cups onions and 1 cup bell pepper.
Per Serving (with pineapple): 267 Calories; 5g Fat (17.1% calories from fat); 30g Protein; 26g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 234mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 2 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Approximately Per Serving (without pineapple): 233 Calories; 5g Fat (19.6% calories from fat); 29g Protein; 17g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 234mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
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