Chicken Stir Fry Dinner (Lite-Bleu) |
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Prep Time: 5 Minutes Cook Time: 10 Minutes |
Ready In: 15 Minutes Servings: 2 |
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This menu is a bit high on the carbs, and should be used for a lunch (rather than a dinner) menu. All Lite-Bleu recipes are complete meals that we designed for our weight loss diet. Please visit our homepage for more info. Ingredients:
8 ounces boneless skinless chicken breasts, cut into thin strips |
2 garlic cloves, crushed |
1 tablespoon light soy sauce |
2 tablespoons white wine or 2 tablespoons chicken broth |
1 tablespoon sesame oil or 1 tablespoon olive oil |
1/2 small onion, julienne |
2 cups broccoli, julienne and steamed |
8 baby carrots, julienne and steamed |
1 teaspoon cornstarch, mixed with |
1/3 cup water |
1/2 cup steamed rice |
1 egg, cooked scrambled |
1 tablespoon light soy sauce |
Directions:
1. Mix marinade ingredients in a medium bowl. Let stand 30 minutes.
2. Heat skillet (or wok) over medium-high heat. Stir-fry marinated chicken until lightly browned. Retaining juices in the pan, remove chicken with a slotted spatula and set aside.
3. To the pan of juices, add onions and saute' 3-4 minutes. Add broccoli, carrots to the pan and saute 2-3 minutes more. Add chicken back to the pan with the thickener and saute 1-2 minutes until sauce is thickened.
4. Fried rice: Mix rice ingredients together.
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