Stir-fried Chicken With Vegetables

[LLLLern]

1 pound boneless, skinless chicken breast, cut into thin strips
1 garlic clove, minced
2 tablespoons Smart Balance Omega oil
2 teaspoons low-sodium soy sauce or tamari
4 cups assorted fresh vegetables, for example:
1 cup broccoli flowerettes
1/2 cup carrots, cut into strips
1 cup yellow or zucchini squash, cut into strips
1 cup cabbage, chopped or bean sprouts
1/2 cup red bell pepper, cut into strips
1 tablespoon cornstarch
1 1/2 tablespoons low-sodium soy sauce or tamari
2 tablespoons water
4 1/2 cups brown rice, cooked

1. Heat oil in a large skillet or wok over medium-high heat. Add chicken strips and garlic. Stir-fry until chicken has lost its pink color, but not until browned.
2. Sprinkle chicken with the 2 teaspoons of soy sauce or tamari and add vegetables (add vegetables in order of how much cooking time they need---for example, carrots then broccoli….)
3. Stir-fry for 5 minutes or until vegetables are cooked, but still crisp.
4. Mix the cornstarch with the 2 tablespoons of soy sauce or tamari and water. Pour the mixture over the chicken and vegetables, stir well.
5. Cover and steam for a few minutes or until the liquid has thickened.
6. Serve immediately

over cooked brown rice.

Makes 6 servings.

Per serving with 3/4 cup brown rice: 300 calories, 17 grams protein, 41 grams carbohydrates, 7.5 grams fat, 1.0 gram saturated fat, 3.3 grams monounsaturated fat, 2.5 grams polyunsaturated fat, 0 trans fatty acids, 410 mg Omega-3 fatty acids, 1267 mg Omega-6 fatty acids, 32mg cholesterol, 225mg sodium, 5 grams fiber