Low Fat Stir Fry Recipes

Ingredients:

1 skinless boneless chicken breast ha -or turkey breast tenderloin steak -3 ounces
1/2 cup fresh pea pods -or 1/4 of a 6 ounce package -frozen pea pods, thawed
1 tbsp red plum jam -or currant jelly
2 tsp vinegar
2 tsp reduced-sodium soy sauce
1/2 tsp cornstarch
1/4 tsp grated gingerroot --or dash ground ginger
nonstick spray coating
2 thin slices onion -separated into rings
1 tsp cooking oil
1 plum -pitted and cut into wedges -or 1/2 of a pear, sliced
1 tbsp raisins
1/2 cup cooked rice

Instructions:

Rinse chicken or turkey; pat dry. Cut into thin bite-size pieces. Slice pea
pods in half. Combine jam, vinegar, soy sauce, cornstarch, and gingerroot;
set aside.

Spray a cold medium skillet with nonstick coating. Heat over medium heat.
Add onion; stir-fry 2 minutes. Add fresh pea pods, if using. Stir-fry 1
minute or till crisp-tender; remove from skillet.

Add chicken to skillet. (Add 1 teaspoon cooking oil, if necessary.)
Stir-fry 2 to 3 minutes or till no pink remains. Push chicken from center
of skillet. Stir sauce; add to center of skillet. Cook and stir till
thickened and bubbly.

Return cooked vegetables to skillet, stirring to mix. Add plum or pear,
raisins, and thawed pea pods (if using) to skillet. Stir all ingredients
together to coat with sauce. Cook and stir 1 minute more or till heated
through. Serve immediately over hot cooked rice.

Makes 1 serving.

Nutrition facts per serving: 416 cal., 9 g total fat (1 g sat. fat). 45 mg
cholesterol, 401 mg sodium, 65 g carbohydrate., 5 g dietary fiber, 23 g
pro. Daily Value: 87% vitamin. C, 25% iron.

Food exchanges: 1 vegetable, 2 bread, 2 1/2 meat, 1 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.



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Preparation Time: 0:00

Servings: 1