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Prep 30min
Total30min
Ingredients15
Servings4
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Ingredients
1
tablespoon oil
1
lb. boneless, skinless chicken breast halves, cut into 3/4-inch pieces
1
cup sliced carrots
1/2
cup sliced celery
1/2
cup coarsely chopped green bell pepper
1/2
cup coarsely chopped onion
1
cup chicken broth
3
tablespoons soy sauce
2
teaspoons sugar
1/2
teaspoon garlic powder
1/2
teaspoon grated gingerroot or 1/8 teaspoon ginger
8
oz. (4 cups) fresh bean sprouts
2
tablespoons cornstarch
1/4
cup cold water
1
cup chow mein noodles
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Steps
1
Heat oil in large skillet or wok over medium-high heat until hot. Add chicken; cook and stir 3 to 5 minutes or until browned.
2
Add carrots, celery, bell pepper, onion, broth, soy sauce, sugar, garlic powder and gingerroot; mix well. Bring to a boil. Reduce heat to low; simmer 5 minutes or until vegetables are crisp-tender and chicken is no longer pink. Stir in bean sprouts; cook an additional 2 to 4 minutes or until thoroughly heated.
3
In small bowl, combine cornstarch and water; blend well. Gradually stir into mixture in skillet. Cook and stir over medium heat until sauce is bubbly and thickened. Sprinkle with chow mein noodles.
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When boneless, skinlees chicken breasts are on sale, stock up. Wrap the breasts individually in plastic wrap, then pop them in a resealable plastic bag. Later, remove exactly the amount you need.
For optimum food safety, thaw frozen chicken gradually in the refrigerator, never at room temperature. Place the frozen wrapped chicken on a tray in the refrigerator and allow about 12 hours to defrost 2 to 3 pounds of chicken.
Many of us, however, prefer last-minute microwave thawing. Each microwave manufacturer has specific instructions for defrosting foods; some microwaves have "smart" defrost features that calculate time automatically when you punch in the food's weight and type. Microwave thawing may defrost unevenly, so cook foods right away to eliminate the possibility of bacterial growth.
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Nutrition Facts
Serving Size:1 Cup
Calories
310
Calories from Fat
90
Total Fat
10g
15%
Saturated Fat
2g
10%
Cholesterol
70mg
23%
Sodium
1140mg
48%
Total Carbohydrate
24g
8%
Dietary Fiber
3g
12%
Sugars
7g
Protein
31g
% Daily Value*:
Vitamin A
170%
170%
Vitamin C
30%
30%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
1 Starch; 1 Other Carbohydrate; 2 Vegetable; 3 1/2 Very Lean Meat; 1 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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