Chicken and Vegetable Stir-Fry

• 2 tablespoons water
• 1 tablespoon bottled stir-fry sauce (lowest sodium available)
• 1 teaspoon cornstarch
• 1 teaspoon canola or corn oil
• 1 pound boneless, skinless chicken breasts, all visible fat discarded, thinly sliced
• 1 cup broccoli florets, cut into 1-inch pieces
• 1/2 cup sliced red bell pepper
• 1/2 cup thinly sliced carrot
• 1/2 cup canned baby corn, rinsed, drained, and cut into bite-size pieces
• 2 medium green onions, sliced
• 1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

1. In a small bowl, whisk together the sauce ingredients.
2. Set aside.
3. In a wok or large skillet, heat the oil over medium-high heat, swirling to coat the bottom.
4. Cook the chicken for 3 to 4 minutes, or until no longer pink in the center, stirring occasionally.
5. Add the remaining ingredients.
6. Cook for 3 to 4 minutes, or until the vegetables are tender-crisp, stirring frequently.
7. Push the chicken mixture aside, making a well in the center of the wok.
8. Pour the sauce into the well.
9. Stir the chicken mixture into the sauce.
10. Cook for 1 to 2 minutes, or until the sauce has thickened, stirring occasionally.
11. Prepare as directed on page 146 except replace the sauce mixture with 3 tablespoons fat-free, low-sodium chicken broth, 1 teaspoon cornstarch, and 1/2 teaspoon dried oregano, crumbled; replace the canola or corn oil with olive oil; and replace the carrot and corn with 1/2 cup sliced fresh asparagus and 1/2 cup sliced zucchini.
12. Add 1 medium-sliced Italian plum (Roma) tomato when adding the chicken mixture.
13. (serves 4, 1 1/4 cups per serving)
14. (Per Serving)
15. Calories: 179
16. Total Fat: 3.0g
17. Saturated: 0.5g
18. Trans: 0.0g
19. Polyunsaturated: 0.5g
20. Monounsaturated: 1.0g
21. Cholesterol: 66mg
22. Sodium: 208mg
23. Carbohydrates: 8g
24. Fiber: 3g
25. Sugars: 3g
26. Protein: 28g
27. Dietary Exchanges
28. 1/2 Carbohydrate
29. 3 Very Lean Meat
30. (Per Serving)
31. Calories: 164
32. Total Fat: 2.5g
33. Saturated: 0.5g
34. Trans: 0.0g
35. Polyunsaturated: 0.5g
36. Monounsaturated: 1.0g
37. Cholesterol: 66mg
38. Sodium: 90mg
39. Carbohydrates: 6g
40. Fiber: 2g
41. Sugars: 2g
42. Protein: 28g
43. Dietary Exchanges
44. 1 Vegetable
45. 3 Very Lean Meat

water, stirfry sauce, cornstarch, corn oil, chicken breasts, broccoli florets, red bell pepper, carrot, baby corn, green onions, garlic

Taken from www.epicurious.com/recipes/food/views/chicken-and-vegetable-stir-fry-375736 (may not work)