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Chicken with Tri-Colored Peppers

Yield: 4 servings
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Ingredients

  • 2 teaspoons canola oil
  • 1 pound boneless, skinless chicken breasts, cut into 2-inch strips
  • 1/2 cup diced onion
  • 2 cloves garlic, minced
  • 1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
  • 1/2 cup fat-free, reduced-sodium chicken broth
  • 2 tablespoons lite soy sauce
  • 1 tablespoon white wine (optional)
  • 1/2 teaspoon sesame oil
  • 2 teaspoons cornstarch

Directions

  1. In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
  2. Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
  3. Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
  4. Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.

Nutritional Information (Per Serving)
Calories:204
Protein:27g
Sodium: 425 mg
Cholesterol:68 mg
Fat: 6g
Carbohydrates: 10g
Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat

Source: The Diabetes Food and Nutrition Bible
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