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Chicken Stir Fry

INGREDIENTS:

2 tablespoons vegetable oil

1/2 cup carrots (peeled, sliced thinly, drained or 1/2 can, about 8 ounces, low-sodium carrots)

1/2 cup broccoli (florets)

1/4 cup onion (cut into strips)

1 green pepper (cut into strips)

1 tablespoon garlic (finely chopped)

1 tablespoon ginger (finely chopped, optional)

1 pound chicken (cooked, skin removed, sliced into strips)

1/2 teaspoon sugar

3 tablespoons soy sauce (optional)

3 cups cooked white rice (or brown rice)

INSTRUCTIONS:

  • Heat a large pan with vegetable oil over high heat
  • Add vegetables and garlic to the hot pan. Stir until garlic is slightly brown. If using ginger, add that too.
  • Add the chicken and sugar to pan. If using soy sauce, add that too.
  • Stir the food for about 1 min in the pan.
  • Serve with cooked rice. Makes: 6 servings

PER 1/6 RECIPE: CALORIES 247, FAT: 7G, PROTEIN: 19G, CARBS: 25G, CHOLESTEROL: 53MG, SODIUM 423MG, FIBER: 2G