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Thai Curry Stir-Fry

Ingredients: 

1/2 cup fat-free reduced-sodium chicken broth
2 teaspoons cornstarch
1 1/2 teaspoons curry powder
2 teaspoons reduced-sodium soy sauce
1/8 teaspoon red pepper flakes
Nonstick olive oil cooking spray as needed
3 green onions sliced
2 garlic cloves minced
2 cups broccoli florets
2/3 cup sliced carrot
1 1/2 teaspoons olive oil
6 ounces boneless skinless chicken breast cut bite size
2/3 cup hot cooked rice prepared without
salt

Yield: 

2 Servings

Method: 

Stir together broth, cornstarch, curry powder, soy sauce and red pepper. Set aside.

Spray nonstick wok or large nonstick skillet with cooking spray. Heat over medium-high heat. Add 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 no longer pink. 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 remaining chicken mixture with rice.

This recipe yields 2 servings.

Exchanges Per Serving: 1 Starch, 3 Meat, 2 Vegetable.

Nutrition Facts: Calories 273; Calories from Fat 20%; Total Fat 6g; Saturated Fat 1g; Protein 28g; Carbohydrates 27g; Cholesterol 57mg; Sodium 308mg; Dietary Fiber 5g.