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Chicken Bok Choy Stir Fry (Low Fat, Low Cal)

 
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Sometimes nothing is better than a delicious stir-fry dish that's both healthy and scrumptious.

Yield

4

servings

Prep

15

min

Cook

30

min

Ready

45

min

Trans-fat Free, Good source of fiber
 

Ingredients

1 ¼ cup rice
long-grain
¾ cups chicken broth
1 ½ tablespoon cornstarch
3 teaspoons rice vinegar
or more if desired
2 tablespoons soy sauce, tamari
1 tablespoon honey
1 teaspoon ginger
ground
*
4 each chicken breasts
skinless
2 teaspoons peanut oil
or salad oil
1 ¼ cup sweet red bell peppers
one inch squares
1 pound bok choy
chopped 2 inch pieces

Directions

Place rice and 2½ cups water in a 2 to 3 quart pan; bring to boil over high heat. Reduce heat and simmer, covered, until liquid is absorbed, about 20 minutes.

Meanwhile, stir broth, cornstarch, lemon juice, soy sauce, honey, and ginger until smooth; set aside.

Cut chicken crosswise into ½ inch wide strips. Place wok or stir fry pan over high heat. When hot, add oil, then chicken. Stir often until chicken is no longer pink in center, 2 to 3 minutes. Lift out and cover to keep warm. To wok, add bell pepper, bok choy, and 2 tablespoons water. Cover tightly and cook until bell pepper is barely tender-crisp to bite, 1½ to 2 minutes; lift out and set aside.

Stir broth mix, then pour into wok and stir, bubbling, about 1 minute. Gently mix in chicken and vegetables. Spoon rice into center of a platter and arrange chicken mix alongside, placing bok choy around rim of platter. Add additional soy sauce to taste.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 371g (13.1 oz)
Amount per Serving
Calories 44713% of calories from fat
 % Daily Value *
Total Fat 7g 10%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 74mg 25%
Sodium 658mg 27%
Total Carbohydrate 20g 20%
Dietary Fiber 3g 12%
Sugars g
Protein 69g
Vitamin A 131% Vitamin C 184%
Calcium 16% Iron 15%
* based on a 2,000 calorie diet How is this calculated?

 

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