Wednesday, March 23, 2011

Chicken Vegetable Stir-Fry

(Serves 6)
4 boneless, skinless chicken breasts                 1 teaspoon salt
1 garlic clove, crushed                                         ½ teaspoon pepper
1 red pepper, cut into strips                               1 teaspoon paprika
1 green pepper, cut into strips                           2 tablespoons flour
100g fresh broccoli florets                                  2 tablespoons oil
125ml chicken or vegetable consommé            1 chopped onion
1.  Cut chicken into half-inch strips. In a shallow dish or pie tin, combine salt, pepper, paprika and flour. Add chicken strips to flour mixture and coat well.
2.   In a large frying pan, heat 1 tablespoon of the oil. Add chicken. Cook until golden brown. Remove chicken to a large plate.
3.   Heat remaining tablespoon of oil. Add onion, garlic, broccoli and peppers. Cook until vegetables are slightly tender. Return chicken to pan and add consommé. Cook until thoroughly heated and about half of the consommé evaporates.

Calories per serving: 136
Carbohydrates: 6g (grams) | Protein: 14g | Fat: 6g | Fiber: 2g
Tip: Top with small serving chow mein noodles and add 20 calories and 1 ½ grams of fat per serving.


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