Recipes

Chicken and Snow pea Stir-Fry

Ingredients:

Makes 4 servings

This quick stir-fry makes a complete and colorful meal. French-cut green beans or chopped broccoli can be substituted for the snow peas.

Tip:

  • Rice goes well with stir-fries. One-third cup (75 mL) of cooked rice counts as a Starch Exchange or Carbohydrate Choice. For added flavor, fiber and vitamins, use brown rice. You can cook rice without adding salt; if you do add it, use no more than ¼ tsp (1 mL) per cup (250 mL) of dry rice. This will add about 75 mg of sodium per 1/3-cup (75 mL) serving.

2 tsp cornstarch 10 mL
12 oz boneless skinless chicken breasts, cut into bite-size pieces 375 g
2 tbsp vegetable oil (or less), divided 30 mL
2 stalks celery, sliced on the diagonal 2
1 small onion, thinly sliced 1
½ cup reduced-sodium chicken broth 125 mL
½ tsp ground ginger 2 mL
4 oz snow peas 125 g
2 tbsp slivered almonds or drained canned sliced water chestnuts 30 mL
1 tbsp reduced-sodium soy sauce 15 mL
¼ tsp salt (or less) 1 mL
Freshly ground black pepper

Instructions:

1. Place cornstarch in a bowl. Add chicken and toss to coat.
2. In a wok or large skillet, heat 2 tsp (10 mL) oil over medium-high heat. Stir-fry chicken in batches for 5 to 7 minutes or until golden on all sides, adding oil as needed between batches. Transfer chicken to a warm plate. Wipe out skillet.
3. Add 1 tsp (5 mL) oil to skillet. Stir-fry celery and onion for 4 minutes or until softened. Stir in broth and ginger; reduce heat and simmer for 4 minutes. Return chicken and any accumulated juices to pan and stir in snow peas, almonds and soy sauce; cover and simmer for 2 minutes. Taste and season with up to ¼ tsp (1 mL) salt. Season to taste with pepper.

Notes:

Nutritional Analysis per Serving: Calories 207, carbohydrate 7g, fiber 2g, protein 22g, total fat 10g, saturated fat 1g, sodium 411mg, cholesterol 50mg.

Canada’s Choice per Serving: 3 Meat & Alternatives

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca