Stir-Fried Chicken with Wilted Spinach & Tamari Walnuts - 12g Carbs, 3g Fiber
From: Eating Well - Winter 2003, The Essential Eating Well Cookbook (2004)
The joy of stir-frying is that an interesting dish like this cooks in
mere minutes. The only trick is to have all the ingredients prepped
and ready to add. Once you start stir-frying you can't afford to lose
time mincing and measuring.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | High potassium |
Gluten free
Active Time: 50 minutes
Total Time: 50 minutes
Servings: 4
Serving Size: 1 cup each
--> Chicken & Marinade
2 tsp tamari OR reduced-sodium soy sauce
2 tsp Chinese rice wine OR dry sherry
2 tsp honey
1/2 tsp dark sesame oil
1 lb boneless, skinless chicken breasts, cut crosswise
into 1/2-inch slices, then cut into 1/4-inch-wide strips
--> Stir-fry Sauce & Vegetables
1/2 cup Tamari Walnuts, (recipe follows)
1 Tbsp cornstarch
1 Tbsp tamari OR reduced-sodium soy sauce
1 Tbsp Chinese rice wine OR dry sherry
1/2 tsp dark sesame oil
3 tsp canola oil, divided
1/2 cup slivered red bell pepper, (2-by-1/4-inch pieces)
2 Tbsp slivered fresh ginger, (1-by-1/8-inch pieces)
2 cloves garlic, minced
8-10 oz spinach, (8-10 cups), trimmed
1/2 cup thinly sliced scallions, (1 bunch)
This recipe calls for: * Tamari Walnuts (Recipe Below)
1. To marinate chicken: Combine 2 teaspoons tamari (or soy sauce),
2 teaspoons rice wine (or sherry), 2 teaspoons honey and 1/2 teaspoon
sesame oil in a medium bowl. Add chicken and toss to coat. Cover and refrigerate until ready to cook.
2. Make Tamari Walnuts. Set aside.
3. To prepare stir-fry: Stir cornstarch, 1 tablespoon tamari (or soy
sauce), 1 tablespoon rice wine (or sherry) and 1/2 teaspoon sesame
oil in a small bowl until smooth; set stir-fry sauce aside.
4. Heat 1 teaspoon canola oil in a large nonstick skillet or wok
over medium-high heat. Add half the chicken, a few pieces at a time,
and stir-fry, turning up the heat as necessary to maintain a steady
sizzle, until the chicken is no longer pink in the center, 2 to
3 minutes. Transfer the chicken and any juices in the pan to a plate.
Repeat with another teaspoon oil and the remaining chicken; transfer
to the plate.
5. Add the remaining 1 teaspoon oil to the hot pan and heat briefly
over medium-high heat. Add bell pepper and stir-fry for 1 minute.
Add ginger and garlic; stir-fry for 20 seconds. Add spinach, about
half at a time, turning to combine with the seasonings. Cover and
cook just until wilted, 30 to 60 seconds.
6. Add the reserved chicken (and any accumulated juices) to the pan,
along with scallions. Stir the sauce and add it to the pan; stir-fry
over high heat until the sauce has thickened, 30 to 60 seconds.
Serve immediately, sprinkled with Tamari Walnuts.
Servings: 4
Serving Size: 1 cup each
Nutrition per Serving:
314 Calories, 17g Fat, 2g Sat, 5g Mono, 63mg Cholesterol, 27g Protein,
12g Carbs, 3g Fiber, 400mg Sodium, 563mg Potassium
Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv),
Potassium (28% dv), Folate (20% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 1/2 vegetable, 3 lean meat, 3 fat
~~~~~~~~~~~~~~~~~~~~~~~~~
Tamari Walnuts - 9g Carbs, 4g Fiber
From: Eating Well - Winter 2003, The Eating Well Diabetes
Cookbook (2005), The Essential Eating Well Cookbook (2004)
Keep these nuts on hand for stir-fries, salads or snacking.
Nutrition Profile - -
Low carbohydrate | Low cholesterol | High fiber | Gluten free
Active Time: 5 minutes
Total Time: 5 minutes
Makes: 1/2 cup
1/2 cup coarsely chopped walnuts
2 tsp tamari OR reduced-sodium soy sauce
Try this recipe with:
* Stir-Fried Chicken with Wilted Spinach & Tamari Walnuts
1. Place walnuts in a small skillet; heat over medium heat until hot.
Drizzle with tamari (or soy sauce) and stir until the nuts are coated
and the pan is dry, about 1 minute. Transfer to a bowl to cool.
Makes: 1/2 cup
Serving Size: 1 Tbsp
Nutrition per Serving:
50 Calories, 38g Fat, 4g Sat, 5g Mono, 0mg Cholesterol, 9g Protein,
9g Carbs, 4g Fiber, 357mg Sodium, 277mg Potassium
Nutrition Bonus: Magnesium (24% daily value), Folate (15% dv).
Exchanges: 2 fat (poly)
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