Garlic Chicken and Corn Stir-Fry

by

YIELD Makes 4 servings

INGREDIENTS

3 chicken thighs
1 tablespoon reduced-sodium soy sauce
2 large cloves garlic, minced
1/4 teaspoon black pepper
1‑1/2 teaspoons cornstarch
1/2 cup fat-free reduced-sodium chicken broth*
3/4 teaspoon onion powder
2 teaspoons canola or vegetable oil
1 large red bell pepper, seeded, cut into 1-inch squares
2 large stalks celery, cut into 1-inch slices
1 package (10 ounces) frozen corn, thawed
2 cups hot cooked rice
*To defat chicken broth, skim fat from surface of broth with spoon. Or, place can of broth in refrigerator at least 2 hours ahead of time. Before using, remove fat that has hardened on surface of broth.

PREPARATION:

  1. Remove skin, bones and excess fat from chicken thighs. Cut chicken into 1-inch squares; place in small bowl. Add soy sauce, garlic and black pepper; stir to coat. Marinate 15 minutes at room temperature.
  2. Meanwhile, combine cornstarch, chicken broth and onion powder in small bowl until smooth; set aside. Heat wok or large skillet over high heat. Add oil, swirling to coat surface. Reduce heat to medium-high. Add chicken; stir-fry 2 minutes. Add bell pepper and celery; stir-fry 2 minutes. Add corn; cook and stir 3 minutes. Stir cornstarch mixture; add to wok. Cook and stir over high heat until mixture boils and slightly thickens. Serve over rice.
This recipe appears in: Asian
NUTRITIONAL INFORMATION:
Fiber 2 g
Carbohydrate 40 g
Cholesterol 46 mg
Saturated Fat 2 g
Total Fat 8 g
Calories from Fat 24 %
Calories 301
Protein 18 g
Sodium 224 mg
DIETARY EXCHANGE:
Meat 1-1/2
Vegetable 1/2
Starch 2-1/2
Fat 1/2
You Might Also Like
Bratwurst Skillet

Learn how to cook the best Midwestern fare you've ever tasted, and all from the comforts of your own kitchen.

Pasta Primavera

Learn how to properly prepare Italian cuisine by following our easy-to-understand recipes that walk you step-by-step through the process.

search recipes
Don't Miss