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Low Fat Plum-Perfect Chicken Stir-Fry Recipe
Ingredients
1 skinless boneless chicken breast half, or turkey breast tenderloin steak , 3 ounces
1/2 cup fresh pea pods, or 1/4 of a 6 ounce package , frozen pea pods, thawed
1 tablespoon red plum jam, or currant jelly
2 teaspoons vinegar
2 teaspoons reduced-sodium soy sauce
1/2 teaspoon cornstarch
1/4 teaspoon grated gingerroot, -or dash ground ginger
nonstick spray coating
2 thin slices onion, separated into rings
1 teaspoon cooking oil
1 plum, pitted and cut into wedges , or 1/2 of a pear, sliced
1 tablespoon raisins
1/2 cup cooked rice
Method
Rinse chicken or turkey; pat dry.
Cut into thin bite-size pieces.
Slice pea pods in half.
Combine jam, vinegar, soy sauce, cornstarch, and gingerroot; set aside.
Spray a cold medium skillet with nonstick coating.
Heat over medium heat.
Add onion; stir-fry 2 minutes.
Add fresh pea pods, if using.
Stir-fry 1 minute or till crisp-tender; remove from skillet.
Add chicken to skillet.
Add 1 teaspoon cooking oil, if necessary.
Stir-fry 2 to 3 minutes or till no pink remains.
Push chicken from center of skillet.
Stir sauce; add to center of skillet.
Cook and stir till thickened and bubbly.
Return cooked vegetables to skillet, stirring to mix.
Add plum or pear, raisins, and thawed pea pods (if using) to skillet.
Stir all ingredients together to coat with sauce.
Cook and stir 1 minute more or till heated through.
Serve immediately over hot cooked rice.
Makes 1 serving.
Daily Value: 87% vitamin.
:C, 25% iron.
Food exchanges: 1 vegetable, 2 bread, 2 1/2 meat, 1 fat.
