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 Stir-Fried Chicken and VegetablesApril, 2005 Serves 4 / Fresh vegetables and brown rice provide a good dose of complex carbs, while the chicken, peanut butter, and peanuts offer healthy protein. You can make this a vegetarian dish by substituting 16 ounces well-drained, cubed, firm tofu for the chicken. Look for chili paste with garlic in the Asian section of your market. 2 tablespoons natural cane sugar or turbinado 2 tablespoons nonhydrogenated chunky peanut butter 2 tablespoons rice or white vinegar 2 tablespoons low-sodium tamari or soy sauce 1 teaspoon chili paste with garlic 3 teaspoons dark sesame oil, divided 1/2 cup (1-inch) sliced green onions 2 teaspoons grated fresh ginger 4 cloves garlic, minced 1 pound skinned, boned chicken breast, cut into 1/4-inch-wide strips 4 cups thinly sliced bok choy (about 1 bunch) 1 cup thinly sliced red bell pepper 1 8-ounce can sliced water chestnuts, drained 2 cups hot cooked brown rice 2 tablespoons chopped unsalted, dry-roasted peanuts (optional) 1. In a medium bowl, whisk together sugar, peanut butter, vinegar, tamari or soy sauce, and chili paste. Set aside. 2. In a large nonstick skillet or wok, heat 2 teaspoons sesame oil over medium-high heat. Add green onions, ginger, and garlic; stir-fry 2 minutes. Add chicken and stir-fry 5 minutes. Remove chicken mixture from pan. 3. Add remaining 1 teaspoon oil to pan. Add bok choy, bell pepper, and water chestnuts; stir-fry 3 minutes. Add chicken mixture and peanut butter mixture to pan and cook, stirring, 2 minutes. Serve over rice; sprinkle with peanuts, if desired. PER SERVING: 401 cal, 24% fat cal, 11g fat, 2g sat fat, 63mg chol, 34g protein, 44g carb, 5g fiber, 573mg sodium |