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Chicken and Broccoli Stir-Fry

Yield: 4 servings
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  • 2 teaspoons olive or canola oil
  • 4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips
  • 2 cloves garlic, minced
  • 3 cups chopped broccoli florets
  • 1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces
  • 2 teaspoons cornstarch
  • 1/2 teaspoon ground ginger
  • 1/2 cup low-salt chicken broth
  • 3 tablespoons Lea & Perrins White Wine Worcestershire Sauce


  1. Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.
  2. Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.
  3. Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.

Nutritional Information (Per Serving)
Sodium: 210 mg
Cholesterol:68 mg
Fat: 4g
Dietary Fiber: 2g
Carbohydrates: 5g
Exchanges: 4 Lean Meat, 1 Fat

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

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