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The Recipe Instructions |
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Ingredients
1 tbsp sugar
2 tsp cornstarch
1 1/2 tsp dry mustard
2 tbsp low-sodium soy sauce
2 tbsp water
2 tbsp rice vinegar
1 lb boneless skinless chicken breasts
4 tsp vegetable oil, divided
2 garlic cloves, minced
1 small red bell pepper, cut into
short thin strips
1/2 cup thinly-sliced celery
1 small onion, cut thin wedges
3 cup hot cooked Chinese egg noodles, (3 oz uncooked)
Directions
Combine sugar, cornstarch and mustard in small bowl. Blend soy sauce,
water and vinegar into cornstarch mixture until smooth. Cut chicken into
1-inch pieces.
Heat 2 teaspoons oil in wok or large nonstick skillet over medium heat.
Add chicken and garlic; stir-fry 3 minutes or until chicken is no longer
pink. Remove and reserve.
Add remaining 2 teaspoons oil to wok. Add bell pepper, celery and onion;
stir-fry 3 minutes or until vegetables are crisp-tender. Stir soy sauce
mixture; add to wok. Cook and stir 30 seconds or until sauce boils and
thickens.
Return chicken with any accumulated juices to wok; heat through. Serve
over Chinese noodles. Garnish with celery leaves, if desired.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Starch, 2 Meat, 1 Vegetable.
Nutrition Facts: Calories 350; Calories from fat 17%; Total Fat 7g;
Saturated Fat 4g; Protein 22g; Carbohydrates 50g; Cholesterol 46mg;
Sodium 326mg; Dietary Fiber 1g.
Comments: Dry mustard and rice vinegar add a zesty counterpoint to this
satisfying entree.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 211 Calories; 6g Fat (26.9% calories
from fat); 28g Protein; 10g Carbohydrate; 1g Dietary Fiber; 66mg
Cholesterol; 376mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1
Vegetable; 1 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Chicken And Vegetables With Mustard Sauce Recipe brought to you by Diet Recipes To-Go
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