Meals Matter

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Contributed By: yomi
EatingWell: Sept/October 2009, p. 22

Cutting the bok choy into long, thin strips mimic the long noodles in this chicken stir-fry. We like Japanese soba noodles because they are made with buckwheat, which gives them a nutty flavor and a boost of fiber. You can also use mild-flavored rice noodles or whole-wheat spaghetti. Serve with sliced cucumbers dressed with rice-wine vinegar and a glass of sauvignon blanc. NOTE: Original Recipe uses Pork Tenderloin

Ingredients

4 ounces Soba or rice noodles

6-8 ounces Boneless chicken breast

3 tablespoons Water

2 tablespoons Shao Hsing rice wine or dry sherry, (see Notes)

1 tablespoon Reduced-sodium soy sauce

1 teaspoons Cornstarch

1 1/2 teaspoons Peanut oil or canola oil

1/2 Medium onion, thinly sliced

8 ounces Bok choy (about 1/2 medium head), trimmed and cut into long, thin strips

1 1/2 teaspoons Chopped garlic

1 1/2 teaspoons Chile-garlic sauce (see Note)

Preparation

Bring a large saucepan of water to a boil. Add noodles and cook according to package directions. Drain, rinse with cold water and set aside.

Meanwhile, slice chicken into thin slices, lengthwise; cut each slice into matchsticks. Whisk water, rice wine (or sherry), soy sauce and cornstarch in a small bowl.

Heat oil in a large skillet over medium heat. Add onion and cook, stirring occasionally, until beginning to soften, 2 to 3 minutes. Add bok choy and cook, stirring occasionally, until beginning to soften, about 5 minutes. Add the chicken, garlic and chile-garlic sauce; cook, stirring, until the chicken is cooked through, 2 to 3 minutes.

Whisk the cornstarch mixture again, add it to the pan and bring to a boil. Cook, stirring, until the sauce has thickened, 2 to 4 minutes. Serve the chickenand vegetables over the noodles.

Cook's Notes

Nutrition Per serving : 374 Calories; 6 g Fat; 1 g Sat; 2 g Mono; 55 mg Cholesterol; 51 g Carbohydrates; 29 g Protein; 2 g Fiber; 775 mg Sodium; 975 mg Potassium 3 1/2 Carbohydrate Serving Exchanges: 3 starch, 1 vegetable, 2 lean meat, 1 fat Tips & Notes Ingredient Notes: Shao Hsing (or Shaoxing) is a seasoned rice wine available in the Asian or wine section of some supermarkets markets and in Asian food markets.

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