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Chicken and Snow Pea Stir-Fry

4 Servings

This quick stir-fry makes a complete and colorful meal. French-cut green beans or chopped broccoli can be substituted for the snow peas.

Ingredients

2 tsp cornstarch 10 mL
12 oz boneless skinless chicken breasts, cut into bite-size pieces 375 g
2 Tbsp vegetable oil (or less), divided 30 mL
2  stalks celery, sliced on the diagonal 2 
1  small onion, thinly sliced 1 
1/2 cup reduced-sodium chicken broth 125 mL
1/2 tsp ground ginger 2 mL
4 oz snow peas 125 g
2 Tbsp slivered almonds or drained canned sliced water chestnuts 30 mL
1 Tbsp reduced-sodium soy sauce 15 mL
1/4 tsp salt (or less) 1 mL
  freshly ground black pepper  

Instructions

Step 1
Place cornstarch in a bowl. Add chicken and toss to coat.

Step 2
In a wok or large skillet, heat 2 tsp (10 mL) oil over medium-high heat. Stir-fry chicken in batches for 5 to 7 minutes or until golden on all sides, adding oil as needed between batches. Transfer chicken to a warm plate. Wipe out skillet.

Step 3
Add 1 tsp (5 mL) oil to skillet. Stir-fry celery and onion for 4 minutes or until softened. Stir in broth and ginger; reduce heat and simmer for 4 minutes. Return chicken and any accumulated juices to pan and stir in snow peas, almonds and soy sauce; cover and simmer for 2 minutes. Taste and season with up to 1⁄4 tsp (1 mL) salt. Season to taste with pepper.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 207
Fat / Lipides 10 g
Saturated / saturés 1 g
+ Trans / trans
Cholesterol / Cholestérol 50 mg
Sodium / Sodium 411 mg
Carbohydrates / Glucides 7 g
Fiber / Fibres 2 g
Sugars / Sucres
Protein Protéines 22 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Rice goes well with stir-fries. One-third cup (75 mL) of cooked rice counts as a Starch Exchange or Carbohydrate Choice. For added flavor, fiber and vitamins, use brown rice. You can cook rice without adding salt; if you do add it, use no more than 1⁄4 tsp (1 mL) per cup (250 mL) of dry rice. This will add about 75 mg of sodium per 1⁄3-cup (75 mL) serving.
 
Diabetes Food Choice Values:
America’s Exchanges
1 Vegetable
3 Lean Meats
 
Canada’s Choices
3 Meat & Alternatives
 
 
 
 
Recipe provided by Canadian Diabetes Association.

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