Asian Chicken and Vegetable Stew

Asian Chicken and Vegetable Stew
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetes & Heart Healthy Recipes. Recipe Credit: . Photo Credit: Mittera.
Summary
Tender cubes of chicken, crisp vegetables, and an Asian-inspired broth make for an aromatic entrée. Serve with whole-wheat or sesame crispbread.
  • Prep time
    10 min
  • Cook time
    18 min
  • Servings
    4 Servings
  • Serving size
    1 1/4 cups
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 1/4 cups
  • Amount per serving Calories 210

  • Total Fat 5g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 70mg
  • Sodium 400mg
  • Total Carbohydrate 11g
    • Dietary Fiber 3g
    • Total Sugars 5g
    • Added Sugars 1g
  • Protein 29g
  • Potassium 940mg
  • Phosphorus 340mg

Choices/Exchanges: 1/2 Carbohydrate, 1 Nonstarchy vegetable, 3 Lean protein

Ingredients

Ingredients

  • toasted sesame oil
    1 tsp
  • boneless, skinless chicken breasts (cut into 3/4-inch pieces)
    1 lbs
  • low sodium chicken broth
    1 3/4 cup
  • canned bamboo shoots (rinsed and drained)
    1 (8-oz) can
  • snow peas (trimmed)
    4 oz
  • water (divided use)
    1/3 cup plus 1 tbsp
  • green onions (sliced)
    4
  • rice vinegar
    3 tbsp
  • lower sodium soy sauce
    1 1/2 tbsp
  • chopped fresh ginger
    1 tbsp
  • light brown sugar
    1 tsp
  • crushed red pepper flakes
    1/4 tsp
  • black pepper
    1/4 tsp
  • corn starch
    1 tbsp
Directions

Directions

  1. In a large saucepan, heat the oil over mediumhigh heat, swirling to coat the bottom. Cook the chicken for 6–8 minutes, or until no longer pink in the center, stirring frequently.

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

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

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