Ingredients Jump to Instructions ↓

  1. 1/2 cup 118ml Fat-free reduced-sodium chicken broth

  2. 2 teaspoons 10ml Cornstarch

  3. 1 1/2 teaspoons 7 1/2ml Curry powder

  4. 2 teaspoons 10ml Reduced-sodium soy sauce

  5. 1/8 teaspoon 0.6ml Red pepper flakes Nonstick olive oil cooking spray - as needed

  6. 3 Green onions - sliced

  7. 2 Garlic cloves - minced

  8. 2 cups 292g / 10oz Broccoli florets

  9. 2/3 cup 73g / 2.6oz Sliced carrot

  10. 1 1/2 teaspoons 7 1/2ml Olive oil

  11. 6 oz 170g Boneless skinless chicken breast - cut bite size

  12. 2/3 cup 106g / 3.7oz Hot cooked rice - prepared without Salt

Instructions Jump to Ingredients ↑

  1. Recipe Instructions Stir together broth, cornstarch, curry powder, soy sauce and red pepper. Set aside. Spray nonstick wok or large nonstick skillet with cooking spray. Heat over medium-high heat. Add onions and garlic; stir-fry 1 minute. Remove from wok. Add broccoli and carrot to wok; stir-fry 2 to 3 minutes or until crisp-tender. Remove from wok. Add oil to hot wok. Add chicken and stir-fry 2 to 3 minutes or until no longer pink. Stir broth mixture. Add to wok. Cook and stir until broth mixture comes to a boil and thickens slightly. Return all vegetables to wok. Heat through. Serve remaining chicken mixture with rice. This recipe yields 2 servings. Exchanges Per Serving: 1 Starch, 3 Meat, 2 Vegetable. Nutrition Facts: Calories 273; Calories from Fat 20%; Total Fat 6g; Saturated Fat 1g; Protein 28g; Carbohydrates 27g; Cholesterol 57mg; Sodium 308mg; Dietary Fiber 5g.


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