Lemon Chicken Stir Fry


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Serves 4 Cook Time 40 minutes (Serving Size 1 1/2 cups)

Ingredients:
1 lemon
1/2 c low sodium chicken broth
3 tbsp low-sodium soy sauce
1 tbsp canola oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 oz mushrooms, halved or quartered
1 c diagonally sliced zucchini, (1/4 inch thick)
1 c green peppers, sliced thin
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tbsp chopped garlic

Directions:

  1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, and soy sauce in a small bowl.
  2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms, zucchini and peppers to the pan and cook until just tender, about 5 minutes. Add scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition Info per serving: calories 226.1 fat 8g, protein 29.7g, carbohydrates 11.9g, fiber 3.8g sodium 557mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Quick Chicken Chili Verde


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Serves 4 Cook Time 30 minutes

Ingredients:
4 (4 oz) skinless, boneless chicken breast halves
1/2 tsp salt, divided
1/2 tsp black pepper
1 tbsp olive oil
1/2 c onion, chopped
1 tsp Splenda (sugar substitute)
1/4 tsp cumin
1/4 tsp crushed red pepper flakes
3 tomatillos, chopped
1 jalapeno, seeded and chopped
1 tbsp fresh lime juice
1/4 c fresh cilantro

Directions:

  1. Heat a large non-stick skillet over medium high heat. Sprinkle chicken with 1/4 tsp salt and 1/4 tsp pepper. Add chicken to the pan and cook 6 minutes per side until done.
  2. While the chicken cooks, heat a small saucepan over medium heat. Add oil to the pan ans swirl to coat. Add remain salt, pepper, onion and the next 5 ingriedients. Cook 8 minutes until tender. Let it cool a bit.
  3. Place tomatillo mixture in a blender; add lime juice. Pulse 5x or until chuncky salsa forms. Spoon the sauce over the chicken.

Serving Size 1/2 breast & 1/3 c sauce
Nutrition Info: calories 258 fat 8.4g, protein 37g, carbohydrates 7.1g, sodium 494mg

 

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Ginger-Teriyaki Chicken


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Ginger is widely praised for its health benefits, not to mention its wonderful taste. One tablespoon is simply suggested in this recipe, if you really like ginger, add as much as you’d like.

Serves 4 Time 1 hour

Ingredients:
1 Tbsp ginger root, freshly grated
1 clove garlic, minced
1 c low sodium chicken broth
1 lb boneless skinless chicken breast
1 rib celery, chopped
1 small sweet red pepper, chopped
1 scallion, finely chopped (green part only)
1/4 c teriyaki sauce
1/4 tsp black pepper
16 pieces tender Romaine lettuce leaves

Directions:

  1. Combine ginger, garlic and broth in a large skillet; bring to a simmer. Add chicken in one layer; return to a simmer. Cover and simmer, turning chicken over after 15 minutes, until chicken is cooked through, about 30 minutes. Remove from heat and let chicken sit in broth for 5 minutes.
  2. Reserve 3 tablespoons of cooked broth; discard remainder. Cut chicken into bite-size pieces and place in a medium bowl; add celery, red pepper and scallion.
  3. In a cup, combine teriyaki sauce, reserved broth and black pepper; stir well. Pour over chicken mixture and toss to combine.
  4. To serve, arrange 4 lettuce leaves on each of 4 plates. Spoon 1/4 cup of chicken mixture into each leaf.

4 filled leaves
Nutrition Info : calories 178, fat 11g, protein 6g, carbohydrates 7g, sodium 336mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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