January 2010
Ingredients:
12 ounces skinless, boneless chicken breasts
2 tablespoons low-sodium soy sauce
2 tablespoons chicken broth
2 tablespoons chopped scallions
1 tablespoon snipped parsley
1 tablespoon rice vinegar
1 1/2 teaspoons sesame seeds
1 garlic clove, minced
1 1/2 teaspoons grated fresh ginger
1 tablespoon canola oil
1 1/2 cups carrots, cut into matchsticks
1 cup jicama, cut into matchsticks
1 package (6 ounces) frozen pea pods
2 cups cooked brown rice
Directions:
1. Cut chicken into strips. Combine soy sauce, chicken broth, scallions, parsley, vinegar, sesame seeds, garlic, and ginger in bowl. Add chicken, stirring to coat; cover and chill for 1 hour.
2. Heat oil in wok over medium-high heat. Stir-fry carrots for 1 minute. Add jicama; stir-fry 3 minutes or until crisp-tender. Remove veggies from wok.
3. Drain chicken, reserving marinade. Add chicken to wok; stir-fry for 2 to 3 minutes, or until no longer pink. Push chicken to outside edge of wok.
4. Add reserved marinade to center of wok. Heat until bubbly. Return vegetables to wok, adding frozen pea pods. Cook 1 minute more, or until heated through. Serve over brown rice.
Nutrition facts per serving: 309 calories, 25g protein, 35g carbohydrate, 6g fat (1g saturated), 4g fiber