From Paulette Vickery's Recipe Collection
WW: CHICKEN VEGETABLE STIR FRY
main dish, poultry, vegetables
3 tablespoon soy sauce
1 1/2 teaspoon minced garlic, from a jar
1 tablespoon minced peeled ginger root
1 1/4 lb chicken breasts, cubed
3 tablespoon corn starch
1 teaspoon oyster or fish sauce
4 teaspoon olive oil
4 each carrots, sliced
4 cup broccoli florettes
2 each onions, sliced
1 can water chestnuts, 8oz
6 cup hot cooked brown rice
Prepare marinade. In a gallon sized zip lock plastic bag combine 2 tablespoons soy sauce, garlic, and ginger. Add chicken, and seal bag, squeezing out all air. Turn bag to coat chicken with marinade. Refrigerate at least 2 hours or over night, turning the bag occasionally. In a medium bowl stir the corn starch, the remaining soy sauce, and oyster sauce, with 1/4 cup water. Add 1 3/4 cups more water. In a large nonstick wak or skillet heat oil. Add carrots, broccoli, and onion. Stir fry until vegetables are tender crisp, 10-12 minutes. Transfer vegetables to a bowl and keep warm. Add chicken and marinade to the wak or skillet and cook, stirring as needed, until chicken is cooked through, about 10 minutes. Return the vegetables to the wak or skillet. Add corn starch mixture, and the drained, sliced, water chestnuts. Cook, stirring constantly, until mixture comes to a boil and thickens, 4-5 minutes. Serve rice topped with the chicken mixture. Per serving: calories 336, total fat 5 G, saturated fat 1 G, cholesterol 41 MG, sodium 315 MG, carbohydrate 50 G, fiber 7 G, protein 24 G, calcium 72 MG, points 6.
Yield: 8 servings
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