Wednesday, June 26, 2013

Stir fried chicken

Stir Fried Chicken
Stir Fried Chicken
Stir fried chicken is a very favorite and popular recipe at home especially when kids are around.  Mothers or home cooks have created several innovations in the preparation of chicken stir fried dishes for the dining table.  Even chicken soups make a delightful home filling dish that the family treasures throughout the years.  In this article, we will show you how a vegetable chicken stir fry recipe can make you an awesome cook for the entire family. 

Use any combination of vegetables you choose in this stir fry.  It is quick, healthy and diabetic friendly.

INGREDIENTS:
  • 1 tablespoon cornstarch
  • 1 cup reduced sodium chicken broth
  • ¼ cup reduced sodium soy sauce
  • 1 pound boneless skinless breasts, cut in to strips
  • 3 garlic cloves, minced
  • A dash of ground ginger
  • 2 tablespoons olive oil, divided
  • 2 cups fresh broccoli florets
  • A cup sliced fresh carrots
  • A cup of fresh cauliflowerets
  • 1 cup fresh or frozen snow peas
  • 1 teaspoon sesame seeds, toasted
PROCEDURE:
  • In a small bowl, combine the cornstarch, broth and soy sauce until smooth; set aside.
  • In a large skillet, pour in the olive oil, swirl to coast the wok or skillet.  Heat the wok over medium high heat.  Add the ginger and garlic and stir fry for a few seconds and wait the fragrance to come.  Once ready, add the chicken and stir fry until the color changes or the chicken is no longer pink, for about 4 to 5 minutes.  Remove from the wok and keep warm. 
  • Add in the remaining olive oil to the wok or skillet, and maintain the heat.  Add the broccoli first, then the carrots and then the cauliflowerets in the wok and stir fry for about 4 minute4s more or until the vegetables are crisp-tender.  Then add the snow peas and stir fry for anothe3r 2 minutes. Stir the broth mixture and add to the pan.   Bring the pan to a boil; cook and stir for 1 minute or until thickened.   
  • Once cook through, add the chicken; cook until heated through again.  
  • Remove the dish from the wok and transfer it to a clean platter.  Top it with the toasted sesame seeds   
  • Serve while it is hot with steam cooked rice.  This recipe will yield 4 servings. 
  • This dish is a guaranteed healthy food even for diabetic patients.  The vegetables are carefully chosen to provide the patient enough nutrients for one meal. 
THE NUTRITIONAL ANALYSIS:

One serving (1 ½ cups) equals 256 calories. 9 g fat (1 g saturated fat), 66 mg cholesterol, 862 mg sodium, 13 g carbohydrate, 2 g fiber, 31 g protein.  DIABETIC EXCHANGES: 3 lean meat, 2 vegetable, 1 fat. 
Learning how to stir fry diabetic friendly dishes can be very helpful when family members are suffering from this illness.  Proper diet and choosing the right vegetables to provide a good nutritional value for the patient are the best objectives in stir frying for a diabetic patient.  Learn how to do this stir fried chicken and please continue cooking at home.

You can also visit here to learn on how to cook Stir Fried Chicken.

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