Sunday, February 2, 2014
February is American Heart Healthy month! This is an easy recipe that is packed with flavor and can be made in no time at all! Packed with protein and vegetables, this heart healthy stew will certainly warm the heart on those chilly winter days!
Ingredients
1 teaspoon toasted sesame oil
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes
1 14-ounce can fat-free, low-sodium chicken broth
1 8-ounce can bamboo shoots, rinsed and drained
4 ounces (about 1 cup) fresh snow peas, trimmed
1/3 cup water and 1 tablespoon water, divided use
4 medium green onions, sliced
3 tablespoons plain rice vinegar
2 tablespoons soy sauce (lowest sodium available)
1 tablespoon coarsely chopped peeled gingerroot
1 teaspoon light brown sugar
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
1 tablespoon cornstarch
Cooking Instructions
Heat a large nonstick saucepan over medium-high heat. Pour in the oil, swirling to coat the bottom. Cook the chicken for 6 to 8 minutes, or until no longer pink in the center, stirring frequently.
Stir in the broth, bamboo shoots, snow peas, 1/3 cup water, green onions, vinegar, soy sauce, gingerroot, brown sugar, red pepper flakes, and pepper. Bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 6 to 8 minutes, stirring occasionally.
Put the cornstarch in a cup. Add the remaining 1 tablespoon water, stirring to dissolve. Stir into the soup. Increase the heat to medium high and bring to a boil. Boil for 1 to 2 minutes, or until thickened, stirring occasionally.
Cook's Tip
Toasted sesame oil provides the authentic Asian flavor in this recipe. Also known as Asian sesame oil, it is darker and has a stronger flavor than regular sesame oil, which is virtually flavorless.
Exchanges
1/2 carbohydrate, 3 very lean meat
Source: heart.org
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