Vegetable and Chicken Stir-Fry Recipe

This easy-to-make entrée will help you incorporate vegetables and protein into your diet.

Sauce Ingredients

  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon rice vinegar or cider vinegar
  • 2 teaspoons sesame oil
  • 2 tablespoons cornstarch

Stir-Fry Ingredients

  • 3/4 pound boneless, skinless chicken breasts, cut in this strips
  • 2 cloves garlic, minced
  • 2 teaspoons vegetable oil
  • 10 cups fresh or frozen vegetables of your choice such as broccoli, snow peas, shredded cabbage, chopped bell pepper, chopped jicama, chopped onion, sliced mushrooms

Directions
In a small bowl mix sauce ingredients together. In a large skillet or wok, stir-fry chicken and garlic in hot oil until browned. Add vegetables, cover and cook for five minutes (longer if vegetables are frozen), stirring occasionally. Cook until vegetables are tender but still crisp. Stir in sauce, cook until sauce thickens. Serve over warm rice.

Nutritional Information
Serving size: 1/6 of recipe. 270 calories, 5 grams fat, 1 gram saturated fat, 360 milligrams sodium, 35 milligrams cholesterol, 38 grams carbohydrate, 5 grams fiber, 18 grams protein.

Diabetic Exchange
Fruit: 0; vegetables: 3; meat: 2; milk: 0; fat: 1; carbohydrate: 1; other: 0.

Diabetic exchanges are calculated based on the American Diabetes Association Exchange. Exchanges are rounded up or down equal to whole numbers.

Recipe courtesy of the Centers for Disease Control and Prevention.

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For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.