Low Fat Plum-Perfect Chicken Stir-Fry Recipe

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Recipe Category: Chicken

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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.

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