Chicken and Broccoli Stir Fry - 5g Carbs, 2g Fiber

Chicken and Broccoli Stir Fry - 5g Carbs, 2g Fiber

From: The Complete Idiot's Guide to Terrific Diabetic Meals
2 tsp olive or canola oil
4 (3 oz) boneless, skinless chicken breast,
halves, cut into thin strips
2 cloves garlic, minced
3 cups chopped broccoli florets
1 medium red bell pepper, cored, seeded
and cut into 2-1/2 inch pieces
2 tsp cornstarch
1/2 tsp ground ginger
1/2 cup low-salt chicken broth
3 Tbsp Lea & Perrins White Wine Worcestershire Sauce

Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm. Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender. Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.

Servings: 4
Serving Size: 1 cup
Nutrition per Serving:
Glycemic Index: (trace), Glycemic Load (trace), 189 Calories, 4g Fat, 68mg Cholesterol, 210mg Sodium, 29g Protein, 5g Carbs, 2g Dietary Fiber
Diabetic Exchanges: 4 Lean Meat, 1 Fat