Chicken Stir Fry Dinner (Lite-Bleu)

Name: Chicken Stir Fry Dinner (Lite-Bleu)
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 2 serving(s)
Ingredients: 8 ounces boneless skinless chicken breasts, cut into thin strips; 2 garlic cloves, crushed; 1 tablespoon light soy sauce; 2 tablespoons white wine or 2 tablespoons chicken broth; 1 tablespoon sesame oil or 1 tablespoon olive oil; 1/2 small onion, julienne; 2 cups broccoli, julienne and steamed; 8 baby carrots, julienne and steamed; 1 teaspoon cornstarch, mixed with; 1/3 cup water; 1/2 cup steamed rice; 1 egg, cooked scrambled; 1 tablespoon light soy sauce

(3)

Recipe by 2Bleu

This menu is a bit high on the carbs, and should be used for a lunch (rather than a dinner) menu. All Lite-Bleu recipes are complete meals that we designed for our weight loss diet. Please visit our homepage for more info.

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READY IN: 15mins

SERVES: 2

UNITS: US

INGREDIENTS

Nutrition

Marinade
8

ounces boneless skinless chicken breasts, cut into thin strips
2

garlic cloves, crushed
1

tablespoon light soy sauce
2

tablespoons white wine or 2 tablespoons chicken broth
1

tablespoon sesame oil or 1 tablespoon olive oil
vegetables
¹⁄₂

small onion, julienne
2

cups broccoli, julienne and steamed
8

baby carrots, julienne and steamed
thickener
1

teaspoon cornstarch, mixed with
¹⁄₃

cup water
Fried Rice
¹⁄₂

cup steamed rice
1

egg, cooked scrambled
1

tablespoon light soy sauce

DIRECTIONS

Mix marinade ingredients in a medium bowl. Let stand 30 minutes.
Heat skillet (or wok) over medium-high heat. Stir-fry marinated chicken until lightly browned. Retaining juices in the pan, remove chicken with a slotted spatula and set aside.
To the pan of juices, add onions and saute' 3-4 minutes. Add broccoli, carrots to the pan and saute 2-3 minutes more. Add chicken back to the pan with the thickener and saute 1-2 minutes until sauce is thickened.
Fried rice: Mix rice ingredients together.

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