Stir Fried Chicken and Basil - 3.8g Carbs, 1.2g Fiber, 1.3g Sugar
From: Cook's Country - June/July 2010
To ensure our Stir-Fried Chicken and Basil cooked quickly, we sliced the peppers and chicken into thin strips. We found that a tiny bit of oyster sauce added a salty, vibrant flavor to this dish. A rasp-style grater, such as a Microplane, made grating ginger quick and easy. To make this dish more filling, we paired it with rice. Fresh herbs like mint and basil bring a bright flavor to this dish.
Serves: 4
1/4 cup oyster sauce
2 Tbsp water
1 Tbsp rice vinegar
1 Tbsp Asian chili-garlic sauce
8 thin-cut, boneless, skinless chicken cutlets (about 1 1/2 lb), cut crosswise into 1-inch pieces
3 Tbsp vegetable oil
1 red bell pepper, seeded and sliced thin
1/2 cup finely chopped fresh basil
1/4 cup finely chopped fresh mint
1 Tbsp grated fresh ginger
1. Combine oyster sauce, water, vinegar, and chili-garlic sauce in small bowl. Pat chicken dry with paper towels. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat until just smoking. Cook half of chicken until no longer pink, 1 to 2 minutes per side. Transfer to plate. Repeat with additional 1 tablespoon oil and remaining chicken.
2. Add remaining oil and bell pepper to empty skillet and cook until softened, about 5 minutes. Stir in basil, mint, and ginger and cook until fragrant, about 30 seconds. Add oyster sauce mixture and chicken, along with any accumulated juices, and simmer until slightly thickened, about 1 minute. Serve.
Nutrition From: www.caloriecount.about.com
Does not include 1 Tbsp Asian chili-garlic sauce
Servings: 4
Serving Size: 235 g
Nutrition per Serving: 435 Calories, 207 Calories from Fat, 23g Total Fat, 5.5g Saturated Fat, 151mg Cholesterol, 259mg Sodium, 531mg Potassium, 3.8g Total Carbs, 1.2g Dietary Fiber, 1.3g Sugars, 49.9g Protein
Vitamin A 28% - Vitamin C 66% - Calcium 5% - Iron 17%
Nutrition Grade: B
Good points:
Low in sugar
High in niacin
High in selenium
High in vitamin B6
High in vitamin C
Posted by: chefgloria1030@yahoo.com
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