CHICKEN WITH GINGER AND SNOW PEAS

Chicken with Ginger and Snow Peas image

Yield Serves 5; 1 cup per serving

Number Of Ingredients 9

1 tablespoon cornstarch
1/2 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth, and 1 to 2 tablespoons Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth, if needed, divided use
1 tablespoon soy sauce (lowest sodium available)
1 teaspoon pepper
2 teaspoons canola or corn oil
1 1/4 pounds chicken breast tenders, all visible fat discarded
6 ounces snow peas, trimmed
2 medium garlic cloves, minced
1/2 teaspoon minced peeled gingerroot

Steps:

Put the cornstarch in a small bowl. Add 1/2 cup broth, the soy sauce, and pepper, whisking to dissolve the cornstarch. Set aside.
In a large, heavy skillet, heat the oil over high heat, swirling to coat the bottom. Cook the chicken for 4 minutes, stirring frequently.
Stir in the snow peas, garlic, and gingerroot. Cook for 3 minutes, stirring constantly.
Add the broth mixture. Cook for 2 to 3 minutes, or until the sauce thickens and the chicken is no longer pink in the center, stirring constantly. If the mixture begins to burn, remove from the heat for a moment or stir in the remaining 1 to 2 tablespoons broth.
Nutrition Information
(Per serving)
Calories: 168
Total fat: 3.5g
Saturated: 0.5g
Trans: 0.0g
Polyunsaturated: 1.0g
Monounsaturated: 1.5g
Cholesterol: 66mg
Sodium: 157mg
Carbohydrates: 5g
Fiber: 1g
Sugars: 1g
Protein: 28g
Calcium: 32mg
Potassium: 388mg
Dietary Exchanges
1 vegetable
3 very lean meat