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Preserves
1 lb boneless, skinless chicken breasts, cut into 2" strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow and green bell peppers, seeded and sliced into 1" strips
1/2 cup fat free, reduced sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
In a wok or heavy skillet over medium high heat, heat the canola oil. Add the chicken
and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, aned cornstarch in a measuring
cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan.
Stir for 1-2 minutes until sauce has thickened.
Makes 4 servings
Nutritional information per serving: cal 204, fat 6g, chol 68mg, sodium 425mg,
carb 10g, fiber 2g, protein 27g
Exchanges per serving: 4 very lean meat, 2 vegetable, 1/2 fat
