Asian Chicken and Vegetable Stew

  • Serves: 4; 1 1/4 cups per serving
  • Cooking Time: 20 - 25 minutes


Description

With this easy recipe, you can make a healthy entrée that has that great take-out flavor—and in next to no time at all. Another time, leave out the chicken and you’ll have a first-course or side soup.

Ingredients

1 teaspoon toasted sesame oil
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes
1 14-ounce can fat-free, low-sodium chicken broth
1 8-ounce can bamboo shoots, rinsed and drained
4 ounces (about 1 cup) fresh snow peas, trimmed
1/3 cup water and 1 tablespoon water, divided use
4 medium green onions, sliced
3 tablespoons plain rice vinegar
2 tablespoons soy sauce (lowest sodium available)
1 tablespoon coarsely chopped peeled gingerroot
1 teaspoon light brown sugar
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
1 tablespoon cornstarch

Cooking Instructions

Heat a large nonstick saucepan over medium-high heat. Pour in the oil, swirling to coat the bottom. Cook the chicken for 6 to 8 minutes, or until no longer pink in the center, stirring frequently.

Stir in the broth, bamboo shoots, snow peas, 1/3 cup water, green onions, vinegar, soy sauce, gingerroot, brown sugar, red pepper flakes, and pepper. Bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 6 to 8 minutes, stirring occasionally.

Put the cornstarch in a cup. Add the remaining 1 tablespoon water, stirring to dissolve. Stir into the soup. Increase the heat to medium high and bring to a boil. Boil for 1 to 2 minutes, or until thickened, stirring occasionally.
 

Cook's Tip

Toasted sesame oil provides the authentic Asian flavor in this recipe. Also known as Asian sesame oil, it is darker and has a stronger flavor than regular sesame oil, which is virtually flavorless.


Nutritional Analysis
Per serving
Calories Per Serving
186
Total Fat
3.0 g
Saturated Fat
0.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
1.0 g
Cholesterol
66 mg
Carbohydrates
9 g
Fiber
2 g
Sugar
4 g
Protein
29 g

Dietary Exchanges


1/2 carbohydrate, 3 very lean meat



This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at deliciousdecisions.org.