Chicken and Celery Stir-Fry

Posted on February 8, 2014 by DiabetesDigest.com Staff in Healthy Recipes

Prep time:   20 minutes
Cook time:  20 minutes

Serve on top of steamed brown rice, and you have a quick, easy and delicious meal

Ingredients

  • 1 Tbsp peanut oil or vegetable oil
  • 1 Tbsp ginger, minced
  • 1 Tbsp garlic, minced (about 2 – 3 cloves)
  • 1 Tbsp fresh scallions (green onions), rinsed and minced
  • 2 C celery, rinsed and sliced
  • 1 C carrots, rinsed and peeled into very thin strips
  • 1 Tbsp cornstarch
  • 1 C low-sodium chicken broth
  • 2 Tbsp rice vinegar
  • 12 oz boneless, skinless chicken breast, cut into thin strips
  • 1 Tbsp lite soy sauce
  • ½ Tbsp sesame oil (optional)
  • 1 Tbsp sesame seeds, toasted (optional)

 Method

  1. Heat oil in a large wok or sauté pan.  Add ginger, garlic and scallions and stir fry briefly until cooked, but not brown, about 30 seconds to 1 minute.
  2. Add celery and carrots and continue to cook gently until the celery begins to soften.
  3. In a bowl, mix cornstarch with chicken broth, and add to the pan.  Add rice vinegar and bring to a boil over high heat.  Lower temperature to a gentle simmer.
  4. Add chicken, and stir continually for 5 – 8 minutes.
  5. Add soy sauce, sesame oil (optional) and sesame seeds (optional), and mix gently.
  6. Serve 1 cup chicken stir-fry.

Yield:  4 servings
Serving size:  1 C chicken and vegetables

Each serving provides: calories 188, total fat 7g, saturated fat 2g, cholesterol 51mg, sodium 237mg, total fiber 2g, protein 22g, carbohydrates 8g, potassium 370mg

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