• 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


  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.

Recipe Yield: Yield: 4 servings

Nutritional Information Per Serving:

Calories: 204
Fat: 6 grams
Sodium: 425 milligrams
Cholesterol: 68 milligrams
Protein: 27 grams
Carbohydrates: 10 grams

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Diabetic Exchanges

4 Very Lean Meat, 2 Vegetable, 1/2 Fat

Book Title: The Diabetes Food and Nutrition Bible