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Shanghai Walnut Chicken

Yield: Makes 4 servings
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Ingredients

  • 2 Tbsp. Hoisin sauce
  • 1 Tbsp. reduced sodium soy sauce
  • 1 tsp. rice vinegar
  • 1/4 cup fat-free, reduced-sodium chicken broth
  • 1 Tbsp. cornstarch
  • 1/4 tsp. toasted sesame oil
  • 1 Tbsp. peanut or canola oil, divided
  • 3/4 lb. chicken cutlets, cut into 1/2-inch cubes
  • 1 green bell pepper, cut in 1/2-inch dice
  • 1 red bell pepper, cut in 1/2-inch dice
  • 1 green chile pepper, thinly sliced
  • 1 garlic clove, chopped
  • 1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
  • 1/4 cup coarsely chopped walnuts

Directions

  1. In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
  2. Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
  3. Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.

Nutritional Information (Per Serving)
Calories:247
Protein:22g
Sodium: 378 mg
Fat: 10g
Saturated Fat: 1g
Dietary Fiber: 5g
Carbohydrates: 17g
Exchanges: 3 Medium-Fat Meat, 2 Vegetable
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