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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Nutty Stir-Fry Vegetables and Chicken
 
Source: Enlitened Kosher Cooking by Nechama Cohen

Chicken stir fried in a tasty marinade with vegetables and pecans.

Rating:
Prep Time: 40 minutes
Cook Time: 10 minutes
Difficulty: EASY

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 162.4
Total Carbs 7.6 g
Dietary Fiber 1.3 g
Sugars 4.1 g
Total Fat 4.4 g
Saturated Fat 0.7 g
Unsaturated Fat 3.7 g
Potassium 280.3 mg
Protein 21.7 g
Sodium 203 mg
Dietary Exchanges
1/2 Fat, 1 Vegetable, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
16 oz boneless skinless chicken breasts , cut into thin strips
2 tbsp low sodium soy sauce , divided
2 tbsp white wine , dry
1 tbsp sweetener (sugar substitute)
1 pinch salt and pepper , to taste
1 tsp olive oil
1 tsp sesame oil (or peanut oil)
4 cup Vegetables, mixed, stir fry, frozen
1 cooking spray
1 tbsp Flour, soy, defatted, stirred (or regular flour)
0.25 tsp fresh ginger root , finely grated
1 tbsp vinegar
2 tbsp Nuts, pecans, halves , hand-crushed (for garnish)


Directions
1 Make the marinade by mixing the soy sauce, wine, sugar substitute, and salt and pepper in a large bowl, or in a ziplock bag. Add the chicken strips to the marinade and refrigerate for 30 minutes.
2 Heat oils in a wok or large non-stick frying pan.
3 Add chicken strips and stir 2-3 minutes until just cooked through. Remove to a plate.
4 Pour vegetables into the same wok or frying pan and stir-fry for 3-4 minutes. Add more non-stick cooking spray if necessary.
5 Add chicken. Mix 1 tablespoon soy sauce, soy or regular flour, salt and pepper to taste, ginger and vinegar. Add to chicken and mix.
6 Garnish with pecans.
Additional Information
Variation: For a tantalizing ginger flavor, add 2 tablespoons pickled sliced ginger just before serving.


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