Stir-Fried Chicken with Cauliflower and Carrots

ingredients

1 cup cauliflower florets

1 cup diagonally sliced peeled carrots

2 1/2 tsp. peanut or canola oil, divided

2 garlic cloves, finely minced

2 tsp. peeled, grated ginger

3 scallions, white part only, chopped

1 lb. cubed, boneless, skinless chicken breasts

Sauce

1/3 cup low-fat, reduced sodium chicken broth

1 Tbsp. hoisin sauce

2 tsp. light soy sauce

1/2 tsp. chili paste with garlic (optional; can be found at most markets in the international foods aisle)

2 tsp. arrowroot or cornstarch

Garnish

2 Tbsp. coarsely chopped unsalted, roasted peanuts

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preparation

4 servings

Preparation time: 35 minutes

Cooking time: 10 minutes

1. Bring a large pot of water to a boil. Add the cauliflower and carrots, turn off the heat, and let the vegetables stand in the hot water for 2 minutes, just long enough to remove their rawness. Drain and set aside.

2. Combine all the sauce ingredients and mix well to dissolve the arrowroot or cornstarch. Set aside.

3. In a large wok or heavy skillet, heat half the oil over high heat. Swirl the oil around to coat the bottom of the pan. Add the garlic, ginger, and scallions, and stir fry for 30 seconds. Add the chicken and continue to stir-fry for 4 to 5 minutes, until chicken is cooked almost completely through.

4. Add the cauliflower and carrots to the pan and continue to stir-fry for 2 minutes to coat the vegetables with the garlic mixture.

5. Give the sauce a quick stir and add it to the pan. Cook for 1 to 2 minutes until sauce coats everything and is slightly thickened.

6. Garnish with peanuts and serve.

 

 

 

nutrition

Serving Size: 1 cup
Vegetable exchanges: 2
Lean meat exchanges: 3

Amount Per Serving

Calories: 221
Calories From Fat: 73
Total Fat: 8 grams
Saturated Fat: 1.6 grams
Cholesterol: 66 milligrams
Sodium: 275 milligrams
Total Carbohydrate: 10 grams
Dietary Fiber: 2 grams
Sugars: 4 grams
Protein: 27 grams

 

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