Chicken and Asparagus Stir-Fry - 12g carbs/serving
Chicken and Asparagus Stir-Fry
1 cup uncooked rice
2 tablespoons vegetable oil
1 pound boneless skinless chicken breasts, cut into
1/2-inch-wide strips
2 medium red bell peppers, cut into thin strips
1/2 pound fresh asparagus,* cut diagonally into 1-inch pieces
1/2 cup bottled stir-fry sauce
Cook rice according to package directions. Keep hot.
Heat oil in wok or large skillet over medium-high heat until hot. Stir-fry
chicken 3 to 4 minutes or until chicken is no longer pink in center.
Stir in bell peppers and asparagus; reduce heat to medium. Cover and cook 2
mminutes or until vegetables are crisp-tender, stirring once or twice. Stir in
sauce. Serve immediately with rice.
*For stir-frying, select thin stalks of asparagus and cut them on the
diagonal–they will cook more quickly.
Nutrients per Serving: Calories 416, % calories from fat 22%, Total Fat 11 g,
Sat. Fat 2 g, Protein 31 g, Carbohydrates 48 g (12 g per serving), Cholesterol
69 mg, Sodium 1128 mg, Dietary Fiber 2 g
Dietary exchanges:
2-1/2 Starch
3 Meat
2 Vegetable
Makes 4 servings