I have a book called Treasury of Cooking Healthy (Quick & Easy) that I pull out when I need a quickie. Since we were on vacation the fridge/freezer are quite low and I didn't want to shop for a lot of stuff since I'm leaving again tomorrow for a business trip. Anyway, I found this one. Both DH and I liked it, not one of those WOW recipes, but pretty good. Next time I think I will double the sauce though, we like a bit more.
* Exported from MasterCook *
Chicken and Vegetables with Mustard Sauce
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Low-Fat Entrees Main Dishes Main Dish
Amount Measure Ingredient -- Preparation Method
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1 tbsp sugar
2 tsps cornstarch
1 1/2 tsps dry mustard
2 tbsps reduced-sodium soy sauce
2 tbsps water
2 tbsps rice wine vinegar
1 lb chicken breasts, no skin, no bone, R-T-C
4 tsps vegetable oil -- divided
2 clove garlic -- minced
1 ea red bell pepper -- small, thinly sliced
1/2 c celery -- thinly sliced
1 ea onion -- small, thinly sliced
6 ozs Chinese noodles -- cooked
Combine sugar, cornstarch and mustard in a small bowl. Blend soy sauce, water and vinegar into cornstarch mixture until smooth.
Cut chicken into 1" pieces.
Heat 2 teaspoons of oil in a wok or large nonstick skillet over medium heat until hot. Add chicken and garlic; stir fry 3 minutes or until chicken is no longer pink inside. Remove chicken from wok; reserve.
Add remaining 2 teaspoons of oil to wok. Add bell pepper, celery and onion; stir fry 3 minutes or until vegetables are crisp tender.
Stir soy sauce mixture; add to wok. Stir fry 30 seconds or until sauce begins to thicken.
Return chicken with any juices to wok; heat through. Serve over Chinese noodles.
"Dry mustard and rice vinegar add a zesty twist to this satisfying entree."
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Per Serving (excluding unknown items): 385 Calories; 10g Fat (22.6% calories from fat); 33g Protein; 41g Carbohydrate; 3g Dietary Fiber; 110mg Cholesterol; 384mg Sodium. Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 1563 0 0 0 0 530
"One of the advantages of being disorderly is that one is constantly making exciting discoveries."