Stir-Fried Chicken With Cauliflower and Carrots

Submitted by TXOLDHAM

"Another one from Diabetes Forecast. Serving size 1 cup; Vegetable Exchanges 2: Lean Meat Exchanges 3"

 

• Ready In: 45mins
• Ingredients: 13
• Serves: 4

ingredients

• 1 cup cauliflower floret
• 1 cup carrot, peeled, sliced diagoally
• 2 1⁄2 teaspoons peanut oil, divided or 2 1/2 teaspoons canola oil
• 2 garlic cloves, finely minced
• 2 teaspoons fresh ginger, peeled and grated
• 3 scallions, white part only, chopped
• 1 lb boneless skinless chicken breast

• SAUCE

• 1⁄3 cup low-sodium low-fat chicken broth
• 1 tablespoon hoisin sauce
• 2 teaspoons soy sauce
• 1⁄2 teaspoon chili paste with garlic (optional)
• 2 teaspoons cornstarch or 2 teaspoons arrowroot

• GARNISH

• 2 tablespoons unsalted dry roasted peanuts, coarsely chopped

directions

1. In a pot of boiling water add the cauliflower and carrots. Turn off the heat and let the vegetables stand for about 2 minutes. Drain and set aside.
2. Combine all the sauce ingredients and mix well to dissolve he cornstarch or arrowroot. Set aside.
3. In a large wok or heavy skillet, heat half the oil over high heat.
4. Swirl the oil around to coat the bottom of the pan. Add the garlic, ginger and scallions and stir-fry for 30 seconds. Add the chicken and continue to stir-fry for 4 or 5 minutes or until chicken is cooked through.
5. Add the cauliflower and carrots and continue to stir-fry for 2 to 3 minutes to coat the vegetables with the garlic mixture.
6. Give the sauce another quick stir and add to the pan. Cook for 1 to 2 minutes until sauce coats everything and is slightly thickened.
7. Garnish with peanuts and serve.