Stir fry dishes are great because you can easily change out the protein with what
you have on hand: pork, beef, chicken or even shrimp. You can also experiment with
different vegetables.
Chicken Pepper Stir Fry
Serves 2
Ingredients:
3 medium button or baby
portabella mushrooms
8 ounces boneless, skinless chicken
breast, cut into bite-size pieces
2 teaspoons canola oil, divided
5 slices fresh ginger
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
Marinade Ingredients:
1/2 tablespoon Shaoxing wine
(a rice wine; you can substitute
dry sherry or cooking sherry)
1/2 tablespoon cornstarch
1/4 teaspoon sesame oil
Pinch of salt
Sauce Ingredients:
1 tablespoon oyster sauce
1/2 tablespoon Shaoxing wine
1/2 generous teaspoon sugar
1/4 teaspoon sesame oil
1/2 teaspoon cornstarch
Pinch of salt
3 dashes finely ground pepper
Marinate the chicken with the marinade ingredients for 15 minutes. Mix all sauce
ingredients in a bowl, stir to blend well and set aside. Heat 1 teaspoon canola oil
in a wok or a large non-stick skillet and stir fry the chicken until the surface turns
opaque, or almost fully cooked. Remove from pan and set aside. Heat remaining 1
teaspoon of the canola oil and stir fry the ginger until fragrant. Add bell peppers
and stir fry one to two minutes. Return chicken back to the wok and stir with bell
peppers. Add in the mushrooms and the sauce, stirring well. Stir fry until the sauce
thickens and the chicken is completely cooked. Serve immediately.
Per serving (1/2 of recipe):
278 Calories; 8g Fat (25.0% calories from fat); 1g Saturated Fat; 30g Protein; 22g
Carbohydrate; 4g Dietary Fiber; 66mg Cholesterol; 277mg Sodium. Exchanges: 1
Grain (Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.
Recipe is low fat, low carb, low calorie and diabetic friendly. It can also be gluten free if using a GF oyster sauce such as Wok Mei. There are several brands available.
Recipe courtesy of LowFatLifestyle.com. Visit them on the web and get more free recipes and healthy-cooking tips at LowFatLifestyle.com.