Thai Curry Stir-Fry
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Thai Curry Stir-Fry
YIELD Makes 2 servings
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Thai food is easy to love. Full of fresh vegetables, lean protein and complex carbohydrates, it also tastes fabulous! Use brown rice in this recipe for extra nutrition and flavor.
INGREDIENTS
| 1/2 | cup fat-free reduced-sodium chicken broth |
| 2 | teaspoons cornstarch |
| 2 | teaspoons reduced-sodium soy sauce |
| 1‑1/2 | teaspoons curry powder |
| 1/8 | teaspoon red pepper flakes |
| Nonstick olive oil cooking spray | |
| 3 | green onions, sliced |
| 2 | cloves garlic, minced |
| 2 | cups broccoli florets |
| 2/3 | cup sliced carrot |
| 1‑1/2 | teaspoons olive oil |
| 6 | ounces boneless skinless chicken breasts, cut into bite-size pieces |
| 2/3 | cup hot cooked rice, prepared without salt |
PREPARATION:
- Stir together broth, cornstarch, soy sauce, curry powder and red pepper flakes. Set aside.
- Spray nonstick wok or large nonstick skillet with cooking spray. Heat over medium-high heat. Add green onions and garlic; stir-fry 1 minute. Remove from wok.
- Add broccoli and carrot to wok; stir-fry 2 to 3 minutes or until crisp-tender. Remove from wok.
- Add oil to hot wok. Add chicken and stir-fry 2 to 3 minutes or until cooked through. Stir broth mixture; add to wok. Cook and stir until broth mixture comes to a boil and thickens slightly. Return all vegetables to wok. Heat through. Serve over rice.
This recipe appears in:
Thai
NUTRITIONAL INFORMATION:
| Fiber | 5 g |
| Carbohydrate | 27 g |
| Cholesterol | 57 mg |
| Saturated Fat | 1 g |
| Total Fat | 6 g |
| Calories from Fat | 20 % |
| Calories | 273 |
| Protein | 28 g |
| Sodium | 308 mg |
DIETARY EXCHANGE:
| Meat | 3 |
| Vegetable | 2 |
| Starch | 1 |
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