Stir-Fried Chicken, Green Beans and Bell Pepper - 8g Carbs, 2g Fiber
From: South Florida Sun-Sentinel
Adapted from Stephanie Witt Sedgwick of The Washington Post
VIA www.baltimoresun.
The vegetables and chicken can be cut up early in the day and
refrigerated. Many markets offer chicken already cut for stir-fry,
a choice that can save even more time. The secret to keeping the
green beans a beautiful, vibrant color is to use only the zest of
the lemon to flavor the dish; lemon juice might cause the beans
to discolor. Cutting the string beans into 1-inch pieces also
helps them cook quickly. Serve with rice or couscous.
2 to 3 Tbsp mild olive OR vegetable oil
1 1/2 lb boneless, skinless chicken breast, cut into strips
1/4-inch thick and 1-inch long
Salt and fresh-ground black pepper, to taste
1 large red bell pepper, cored, seeded and cut into very thin strips
1 medium onion, thinly sliced
1/2 lb string beans, trimmed and cut into 1-inch pieces
2 cups low-sodium chicken broth
Fine-grated zest of 2 large lemons
1 Tbsp cornstarch
2 Tbsp cold water
In a large skillet, wok or saute pan over medium-high heat, add enough
oil to lightly coat the inside.
When the oil is hot, add a portion of the chicken -- enough to fill, but
not crowd, the cooking surface. Season with salt and pepper and let the
chicken cook 3 to 4 minutes, turning it once or twice, until the chicken
starts to look opaque. Use a slotted spoon to transfer it to a plate.
Repeat until all the chicken is cooked, adding oil as needed. Set the
chicken aside.
Add a little oil to the skillet, then add the red bell pepper strips and
onions. Cook 3 to 4 minutes, stirring them every minute or so, until
they soften. Add the green beans, 1 cup chicken broth and salt. Stir to
scrape up the browned bits from the bottom of the pan, then cover and
reduce the heat to medium or medium low, allowing the green beans to
steam 3 to 4 minutes, until they start to become tender. Add the chicken,
the lemon zest and the remaining broth.
Stir to combine, then form a well in the middle of the skillet. Dissolve
the cornstarch in the cold water and add it to the well. Increase the
heat to medium high and cook about 3 minutes, until the sauce thickens
and the chicken and beans are cooked through. Taste and adjust seasoning
as needed. Serve hot.
Servings: 6
Nutrition per Serving:
207 Calories, 30% Calories from Fat, 7g Total Fat, 1g Saturated Fat,
66mg Cholesterol, 8g Carbs, 2g Total Fiber, 29g Protein, 148mg Sodium
Change settings via the Web (Yahoo! ID required)
Change settings via email: Switch delivery to Daily Digest | Switch format to Traditional
Visit Your Group | Yahoo! Groups Terms of Use | Unsubscribe
No comments:
Post a Comment