Makes 4 servings
|1||tablespoon reduced-sodium soy sauce|
|2||large cloves garlic, minced|
|1/4||teaspoon black pepper|
|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.
- 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.
- 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.
|Saturated Fat||2 g|
|Total Fat||8 g|
|Calories from Fat||24 %|
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