Contributed By: quackhead
Betty Crocker 30 Minute Meals for diabetes
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: Less than 15 minutes
Number of Servings: 2
Origin: Asian
Special Features: Quick to Prepare (under 30 minutes)
Meal Type: Entree
Ingredients
1c Water
Dash salt
1/2c Uncooked instant brown rice
2t Reduced-sodium soy sauce
1t Lemon juice
2t Cornstarch
1/2t Toasted sesame oil
1t Canola oil
1/2 lb Uncooked chicken breast tenders (not breaded), cut in half lengthwise
1 1/2c Frozen bell pepper and onion stir-fry, thawed and drained
1/2t Sesame seed`
Preparation
1. In 1-quart saucepan, heat 2/3c of water and the salt to boiling over high heat. Stir in rice. Reduce heat to low. Cover; simmer 10 minutes or until water is absorbed. Fluff with fork.
2. Meanwhile, in small bowl, stir remaining 1/3c water, soy sauce, lemon juice, cornstarch and sesame oil; set aside.
3. Heat nonstick wok or 10-inch skillet over medium-high heat. Add canola oil; rotate wok to coat side. Add chicken; cook and stir 2-3 minutes. Add stir-fry veggies; cook and stir 3-5 minutes or until chicken is no longer pink in center and veggies are crisp-tender.
4. Stir soy sauce mixture into chicken mixture; heat to boiling. Cook and stir until sauce is thickened. Sprinkle with sesame seed. Serve with rice.
Cook's Notes
Nutrition Information
Calories: 300
;
Total Fat: 5
;
Saturated Fat: 0
;
Carbohydrates: 35
;
Protein: 28
;
Vitamin A: 2
;
Vitamin C: 30
;
Calcium: 2
;
Sodium: 750
;
Iron: 6
;
Fiber: 2