Chicken and green bean stir-fry

1 Servings

Ingredients

Quantity Ingredient
1⅓ cup Long-grain white rice
½ cup Minced scallions
1 tablespoon Rice-wine vinegar
½ teaspoon Sugar
1 teaspoon Fresh grated ginger
1 large Clove garlic; minced
2 tablespoons Reduced-sodium soy sauce
1 pounds Boneless; skinless chicken breasts, cut into short strips
⅓ cup Defatted chicken broth
1½ teaspoon Cornstarch
½ teaspoon Sesame oil
1 pounds Green beans; trimmed and cut on the diagonal into 1 inch pieces.
2 teaspoons Canola oil

Directions

Bev, this comes from the "Healthy Cook" book put out by Prevention. I shall post more soon. Nadia

Cook the rice according to the package directions. Meanwhile, place the scallions, vinegar, sugar, ginger, garlic and 1 tablespoon of the soy sauce in a large bowl and whisk to combine. Add the chicken and stir until coated. Let stand at room temperature for 3 minutes. In a glass measuring cup, stir togeether the broth, cornstarch, sesame oil and the remaining 1 tablespoon soy sauce: set aside. In a large no-stick skillet, bring ¼ cup water to boil. Add the beans. Cover and cook over high heat for 3 to 4 minutes, or until bright green and crisp tender. Drain and set aside. Wipe the skillet dry. Add the canola oil and warm over medium-high heat. Add the chicken mixture and cook, stirring, for 3 minutes. Add the beans and cook, stirring for 2 minutes. Stir in the cornstarch mixture. Continue cooking and stirring until the sauce begins to thicken and just comes to a boil.

Cook, stirring, for 2 minutes, or until the beans are hot. Serve over rice.

Makes 4 servings. Per serving: 427 calories, 6⅖ g. fat (14% of calories:, 32⅕ g protein, 58.7 g. carbohydrates, 0.9 g. dietary fiber, 69 mg.

cholesterol, 346 mg. sodium.

Variation Turkey-and-Asparagus Stir-Fry: Replace the chicken with turkey breast. Replace the green beans with asparagus.

Posted to recipelu-digest by ncanty@... (Nadia I Canty) on Mar 9, 1998

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