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Chicken Stir-Fry with Snow Peas and Mixed Bell Peppers

Bell peppers provide a rainbow of colors in this attractive stir-fry. The crispness of the peppers and snow peas contrasts with the juicy chunks of chicken, while a traditional stir-fry sauce bathes the dish in Asian flavors of soy, garlic, and ginger. Add brown rice for a meal that rivals your favorite from the Chinese takeout menu.

 

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Ingredients

Serves: 4

Serving Size: 3 ounces chicken and ¾ cup vegetables

Prep Time: 15 minutes

Cooking Time: 12 minutes

  • 1/2 cup fat-free, low-sodium chicken broth
  • 2 tablespoons plain rice vinegar
  • 1 1/2 tablespoons soy sauce (lowest sodium available)
  • 1 teaspoon grated peeled gingerroot
  • 2 medium garlic cloves, minced
  • 1/4 teaspoon pepper
  • Cooking spray
  • 2 cups fresh or frozen snow peas or sugar snap peas, trimmed if fresh or thawed if frozen
  • 1/3 cup chopped green onions
  • 1/2 medium red bell pepper, chopped
  • 1/2 medium green bell pepper, chopped
  • 1/2 medium yellow bell pepper, chopped
  • 2 teaspoons canola or corn oil
  • 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces
  • 2 teaspoons cornstarch
  • 1/4 cup water

Directions

  1. In a small bowl, whisk together the broth, vinegar, soy sauce, gingerroot, garlic, and pepper. Set aside.
  2. Lightly spray a large skillet or wok with cooking spray. Cook the snow peas, green onions, and all the bell peppers over medium-high heat for 4–5 minutes, or until tender-crisp, stirring occasionally. Transfer to a plate.
  3. In the same skillet, heat the oil, swirling to coat the bottom. Cook the chicken for 4–5 minutes, or until no longer pink in the center, stirring frequently.
  4. Return the snow pea mixture to the skillet. Stir in the broth mixture. Bring to a boil, still over medium-high heat. Boil for 1 minute, stirring occasionally.
  5. Put the cornstarch in a small bowl. Add the water, stirring to dissolve the cornstarch. Stir into the chicken mixture. Cook for 45 seconds to 1 minute, or until thickened, stirring occasionally.

Exchanges/Choices

2 Vegetable, 3 Lean Protein

Nutrition Facts

Calories 200
    Calories from Fat 50
Total Fat 6 g
    Saturated Fat 1 g
    Trans Fat 0 g
    Polyunsaturated Fat 1 g
    Monounsaturated Fat 2.5 g
Cholesterol 70 mg
Sodium 370 mg
Potassium 660 mg
Total Carbohydrate 9 g
    Dietary Fiber 2 g
    Sugars 3 g
    Added Sugar 0 g
Protein 27 g
Phosphorus 290 mg

This recipe is from Diabetes & Heart-Healthy Recipes published by the American Diabetes Association. ©2019 American Diabetes Association and the American Heart Association. All rights reserved. Available at ShopDiabetes and ShopHeart.