Tuesday, November 22, 2016

Diabetic Dish of the Week - Asian Chicken and Broccoli Stir-Fry

This week's Diabetic Dish of the Week is an Asian Chicken and Broccoli Stir-Fry. It's an Oriental skillet combining chicken, broccoli florets, red peppers, onions, water chestnuts, ramen noodles, and baby corn. You'll find various versions of this one online but this one is from the CooksRecipes website. You can check Cooks for any of your recipe needs.  Excellent selecton of Diabetic Friendly Recipes.   http://www.cooksrecipes.com/index.html

Asian Chicken and Broccoli Stir-Fry

Easy to make spicy and sweet Oriental skillet combining chicken, broccoli florets, red peppers, onions, water chestnuts and ramen noodles. A meal in one – just add fresh fruit for dessert.

Recipe Ingredients:

6 tablespoons prepared hoisin sauce
3 tablespoons light soy sauce
2 tablespoons Equal® Spoonful*
2 teaspoons lime juice
2 teaspoons dark sesame oil
1/4 teaspoon crushed red pepper flakes

1 (3-ounce) package any flavor ramen noodle soup mix
1 cup warm water
2 tablespoons vegetable oil - divided use
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
3 cups broccoli florets
1/2 cup chopped red bell pepper
1/3 cup sliced green onions
1 (8-ounce) can sliced water chestnuts, drained
1/2 cup baby corn (optional)

Cooking Directions:

1 - For Sauce: Combine all ingredients; set aside.
2 - For Stir-Fry: Remove seasoning packet from ramen noodles and save for another use. Break noodles into pieces. Place in 1-quart microwave safe bowl; pour warm water over noodles. Microwave on HIGH, uncovered, 2 to 3 minutes, stirring twice, until noodles are tender; drain. Set aside.
3 - Meanwhile, heat 1 tablespoon vegetable oil in large skillet or wok over medium-high heat. Cook and stir chicken 8 to 10 minutes, or until no longer pink. Remove chicken from skillet and keep warm.
4 - Add remaining 1 tablespoon oil to skillet. Cook and stir broccoli 4 minutes. Add red pepper and onion; cook and stir 2 to 3 minutes more. Add cooked chicken, water chestnuts and baby corn. Cook and stir 1 minute. Stir in cooked noodles and Sauce. Heat until all ingredients are heated through, stirring frequently.
Makes 6 servings.

*May substitute 3 packets Equal sweetener

Nutritional Information Per Serving (1/6 of recipe): calories 221, protein 20 g, carbohydrate 17 g, fat 8 g, cholesterol 44 mg, sodium 641 mg.

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