Chicken Vegetable Stir-Fry
INGREDIENTS:
1 1/2 ts Olive Oil; *Note
1 1/2 c Carrots; Sliced(3 Med)
1 2/3 c Zucchini; Quartered
-Lengthwise, Sliced, (2 Med)
1/2 c Onion; Chopped, (1 Med)
1/2 c Chopped Celery; **Note
3 Skinless Boneless Chicken
-Breast Halves, Cut In Thin
-Bite-Sized Strips
29 oz Nonfat Veg Chicken Broth;
-Low Sod, ***Note
1 c Water
4 oz Uncooked Egg Noodles; (1 1/2
-C)
1 1/2 ts Olive Oil; *Note
1 1/2 c Carrots; Sliced(3 Med)
1 2/3 c Zucchini; Quartered
-Lengthwise, Sliced, (2 Med)
1/2 c Onion; Chopped, (1 Med)
1/2 c Chopped Celery; **Note
3 Skinless Boneless Chicken
-Breast Halves, Cut In Thin
-Bite-Sized Strips
29 oz Nonfat Veg Chicken Broth;
-Low Sod, ***Note
1 c Water
4 oz Uncooked Egg Noodles; (1 1/2
-C)
*NOTE: Original recipe used 2 tsp olive oil
**NOTE: I added the celery to the recipe...it was not in the original recipe
***NOTE: Original recipe used 2 (14 1/2 oz) cans ready-to-serve fat-free chicken broth with 1/3 less sodium
Heat oil in nonstick Dutch oven or large saucepan over medium heat until hot. Add carrots, zucchini and onions; cook and stir 5 min.
Stir in chicken; cook over medium-high heat for 3 min, stirring frequently. Add broth and water; bring to a boil. Add noodles; boil 3 min or until chicken is no longer pink and noodles are tender. If desired, add salt to taste.
Makes 6 (1 1/3 C) servings.
Prep Time: 25 min
According to original recipe per serving: Cal 200; Fat 4g; Carb 21g; Fib 3g; Pro 19g; Sod 370mg
Dietary Exchange: 1 starch; 1 veg, 2 very lean meat; 1/2 fat OR 1 carb; 1 veg, 2 very lean meat; 1/2 fat
This was quite good and very filling.
Entered into MasterCook and tested for you by Reggie and Jeff Dwork reggie@reggie.com
NOTES : Cal 154.8, Fat 2.8g, Carb 18g, Fib 2.2g, Pro 19.7g, Sod 196mg, CFF 14.2%.
**NOTE: I added the celery to the recipe...it was not in the original recipe
***NOTE: Original recipe used 2 (14 1/2 oz) cans ready-to-serve fat-free chicken broth with 1/3 less sodium
Heat oil in nonstick Dutch oven or large saucepan over medium heat until hot. Add carrots, zucchini and onions; cook and stir 5 min.
Stir in chicken; cook over medium-high heat for 3 min, stirring frequently. Add broth and water; bring to a boil. Add noodles; boil 3 min or until chicken is no longer pink and noodles are tender. If desired, add salt to taste.
Makes 6 (1 1/3 C) servings.
Prep Time: 25 min
According to original recipe per serving: Cal 200; Fat 4g; Carb 21g; Fib 3g; Pro 19g; Sod 370mg
Dietary Exchange: 1 starch; 1 veg, 2 very lean meat; 1/2 fat OR 1 carb; 1 veg, 2 very lean meat; 1/2 fat
This was quite good and very filling.
Entered into MasterCook and tested for you by Reggie and Jeff Dwork reggie@reggie.com
NOTES : Cal 154.8, Fat 2.8g, Carb 18g, Fib 2.2g, Pro 19.7g, Sod 196mg, CFF 14.2%.