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Chicken & Sweet
Pepper Stir-Fry

6 servings

  • 18 ounces skinless boneless chicken
       breast halves
  • 3 Tablespoons soy sauce
  • 1 Tablespoon apple juice
  •    vegetable oil spray
  • 1 medium onion, cut into wedges
  • 2 medium green or red bell peppers,
       thinly sliced
  • 1 1/2 cups sliced fresh mushrooms
  • 1 Tablespoon oil
  • 1 teaspoon minced fresh ginger root
  • 1 8 oz. can bamboo shoots, drained
  • 1/4 cup fat-free chicken broth
  • 1 teaspoon cornstarch
  • 1/4 teaspoon pepper
  • 3 cups cooked rice


Cut chicken into 1/2 -inch pieces. Place in a bowl; stir in soy sauce and apple juice. Let stand for 30 minutes. Spray a COLD large high-sided non-stick pot with nonstick spray coating; preheat over medium-high heat. Add onion; stir-fry 2 minutes. Add peppers; stir-fry 1 minute. Add mushrooms; stir-fry about 1 minute more or till vegetables are crisp-tender. Remove vegetables from pot; set aside.

Drain chicken, RESERVING THE MARINADE. Add oil to pot, add gingerroot; stir-fry 15 seconds. Add HALF the chicken; stir-fry 3 to 4 minutes or till no longer pink. Remove. Stir-fry remaining chicken 3 to 4 minutes or till no longer pink. Return all chicken, vegetables, and bamboo shoots to pot.

Stir broth, cornstarch, and pepper into reserved marinade; add to pot. Cook and stir till slightly thickened; toss gently to coat chicken mixture. Serve hot alongside hot rice

 
Nutrition Facts
Amount Per Serving: Calories 292 - Calories from Fat 44
Percent Total Calories From: Fat 15%, Protein 33%, Carbohydrate 51%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g, Cholesterol 49mg, Sodium 590mg, Total Carbohydrate 38g, Dietary Fiber 1g, Protein 24g, Vitamin A 177 units, Vitamin C 27 units, Calcium 0 units, Iron 3 units

Bon appetit!

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