CRAZYCOOKER
New member
(makes 4 servings)
4 5-ounce (150 g) boneless and skinless chicken breast halves, trimmed of all visible fat
1 teaspoon (5 ml) ground coriander
1 teaspoon (5 ml) ground ginger
1 teaspoon (5 ml) paprika
1 teaspoon (5 ml) freshly ground pepper
1/2 teaspoon (2.5 ml) cayenne pepper
grated zest of 1 lime
1 tablespoon (15 ml) olive oil
1/2 large yellow onion, thinly sliced
3 large cloves garlic, thinly sliced
4 scallions, trimmed leaving 2 inches (5 ml) green, cut into thin lengthwise strips
1 large red bell pepper, cored and seeded, then cut into thin julienne strips
1 tablespoon (15 ml) minced fresh ginger
wok sauce
1/2 teaspoon (2.5 ml) grated orange zest
1/4 cup (60 ml) fresh orange juice
2 tablespoons (30 ml) fresh lime juice
1 tablespoon (9 g) cornstarch
2 tablespoons (30 ml) Caribbean-style chile sauce
1/4 teaspoon (1.25 ml) ground allspice
1/8 teaspoon (0.6 ml) ground nutmeg
1 1.67-ounce (18 g) package fresh mint, leaves picked
1. Rinse chicken breasts and pat dry with paper towels. Cut crosswise into 1/2-inch wide strips. In a large bowl, combine ground coriander, ground ginger, paprika, pepper, cayenne pepper, and grated lime zest. Add chicken strips and toss to evenly coat. Set aside for 15 minutes.
2. In a wok or heavy nonstick skillet, heat 1/2 tablespoon of the oil. When hot add onion, garlic, scallions, bell pepper, and minced ginger. Stir-fry for 2 to 3 minutes. Transfer vegetables to a small bowl.
3. Add remaining 1/2 tablespoon oil to the wok and place over medium-high heat. Add seasoned chicken breast strips and stir-fry for 2 to 3 minutes.
4. Meanwhile, in a small bowl, whisk together wok sauce ingredients. Return vegetables to the wok and stir in the sauce. Continue stir-frying for another minute or two until all ingredients are hot and sauce has thickened. Shred the mint leaves and stir into wok. Serve at once.
Per serving: 249 calories (22% calories from fat), 34 g protein, 6 g total fat (1.0 g saturated fat), 14 g carbohydrates, 2 g dietary fiber, 82 mg cholesterol, 103 mg sodium
Diabetic exchanges: 4 lean protein, 1 carbohydrate (2 vegetable)
4 5-ounce (150 g) boneless and skinless chicken breast halves, trimmed of all visible fat
1 teaspoon (5 ml) ground coriander
1 teaspoon (5 ml) ground ginger
1 teaspoon (5 ml) paprika
1 teaspoon (5 ml) freshly ground pepper
1/2 teaspoon (2.5 ml) cayenne pepper
grated zest of 1 lime
1 tablespoon (15 ml) olive oil
1/2 large yellow onion, thinly sliced
3 large cloves garlic, thinly sliced
4 scallions, trimmed leaving 2 inches (5 ml) green, cut into thin lengthwise strips
1 large red bell pepper, cored and seeded, then cut into thin julienne strips
1 tablespoon (15 ml) minced fresh ginger
wok sauce
1/2 teaspoon (2.5 ml) grated orange zest
1/4 cup (60 ml) fresh orange juice
2 tablespoons (30 ml) fresh lime juice
1 tablespoon (9 g) cornstarch
2 tablespoons (30 ml) Caribbean-style chile sauce
1/4 teaspoon (1.25 ml) ground allspice
1/8 teaspoon (0.6 ml) ground nutmeg
1 1.67-ounce (18 g) package fresh mint, leaves picked
1. Rinse chicken breasts and pat dry with paper towels. Cut crosswise into 1/2-inch wide strips. In a large bowl, combine ground coriander, ground ginger, paprika, pepper, cayenne pepper, and grated lime zest. Add chicken strips and toss to evenly coat. Set aside for 15 minutes.
2. In a wok or heavy nonstick skillet, heat 1/2 tablespoon of the oil. When hot add onion, garlic, scallions, bell pepper, and minced ginger. Stir-fry for 2 to 3 minutes. Transfer vegetables to a small bowl.
3. Add remaining 1/2 tablespoon oil to the wok and place over medium-high heat. Add seasoned chicken breast strips and stir-fry for 2 to 3 minutes.
4. Meanwhile, in a small bowl, whisk together wok sauce ingredients. Return vegetables to the wok and stir in the sauce. Continue stir-frying for another minute or two until all ingredients are hot and sauce has thickened. Shred the mint leaves and stir into wok. Serve at once.
Per serving: 249 calories (22% calories from fat), 34 g protein, 6 g total fat (1.0 g saturated fat), 14 g carbohydrates, 2 g dietary fiber, 82 mg cholesterol, 103 mg sodium
Diabetic exchanges: 4 lean protein, 1 carbohydrate (2 vegetable)
