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Chicken and Vegetables with Mustard Sauce


Chicken and Vegetables with Mustard Sauce

Chicken and Vegetables with Mustard Sauce

Dry mustard and rice vinegar add a zesty counterpoint to this satisfying entree.

Yield

Makes 4 servings

Ingredients

1 tablespoon sugar
2 teaspoons cornstarch
1-1/2 teaspoons dry mustard
2 tablespoons reduced-sodium soy sauce
2 tablespoons water
2 tablespoons rice vinegar
1 pound boneless skinless chicken breasts
4 teaspoons vegetable oil, divided
2 cloves garlic, minced
1 small red bell pepper, cut into short thin strips
1/2 cup thinly sliced celery
1 small onion, cut into thin wedges
3 cups hot cooked Chinese egg noodles (3 ounces uncooked)

Preparation

  1. 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.
  2. 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 cooked though. Remove and reserve.
  3. Add remaining 2 teaspoons oil to wok. Add bell pepper, celery and onion; stir-fry 3 minutes or until vegetables are crisp-tender.
  4. Stir soy sauce mixture; add to wok. Cook and stir 30 seconds or until sauce boils and thickens.
  5. Return chicken with any accumulated juices to wok; heat through. Serve over Chinese noodles. Garnish with celery leaves, if desired.

Nutritional Information

Fiber 1 g
Carbohydrate 50 g
Cholesterol 46 mg
Saturated Fat 4 g
Total Fat 7 g
Calories from Fat 17 %
Calories 350
Protein 22 g
Sodium 326 mg

Dietary Exchange

Vegetable 1
Starch 3
Meat 2

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