master (as used in expressions) (sh) and Garlic Chicken and Corn Stir-Fry (recipes)

master (as used in expressions) (sh)

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Garlic Chicken and Corn Stir-Fry (recipes)

Yield: Makes 4 servings

Ingredients:

3chicken thighs

1tablespoon reduced-sodium soy sauce

2large cloves garlic, minced

1/4teaspoon black pepper

1-1/2teaspoons cornstarch

1/2cup fat-free reduced-sodium chicken broth*

3/4teaspoon onion powder

2teaspoons canola or vegetable oil

1large red bell pepper, seeded, cut into 1-inch squares

2large stalks celery, cut into 1-inch slices

1package (10 ounces) frozen corn, thawed

2cups hot cooked rice

Preparation:

1.Remove skin, bones and excess fat from chicken thighs. Cut chicken into 1-inch squares; place in small bowl. Add soy sauce, garlic and black pepper; stir to coat. Marinate 15 minutes at room temperature.2.Meanwhile, combine cornstarch, chicken broth and onion powder in small bowl until smooth; set aside. Heat wok or large skillet over high heat. Add oil, swirling to coat surface. Reduce heat to medium-high. Add chicken; stir-fry 2 minutes. Add bell pepper and celery; stir-fry 2 minutes. Add corn; cook and stir 3 minutes. Stir cornstarch mixture; add to wok. Cook and stir over high heat until mixture boils and slightly thickens. Serve over rice.

Nutritional Information:

Serving Size:

Fiber

2 g

Carbohydrate

40 g

Cholesterol

46 mg

Saturated Fat

2 g

Total Fat

8 g

Calories from Fat

24 %

Calories

301

Protein

18 g

Sodium

224 mg

Dietary Exchange:

Meat

1-1/2

Vegetable

1/2

Starch

2-1/2

Fat

1/2

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