| Servings 6 (1 cup) servings |
Ingredients
- 2 cups broccoli florets
- 1 red pepper cored and thinly sliced
- 1 teaspoon minced garlic
- 2 tablespoon egg whites plus 1water
- 1/3 cup cornstarch
- 3 tablespoons olive oil
- 1 1/2 pounds boneless, skinless chicken breasts cut in chunks or strips
- 1 cup edamame
- 1/4 cup honey
- 1-2 tablespoons low sodium soy sauce
- salt and pepper to taste
Ingredients
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Instructions
- In large nonstick pan coated with nonstick cooking spray, add broccoli, red pepper and garlic, sauté about 5 minutes; set aside.
- In two shallow bowls, put egg whites with water and in the other, cornstarch. In same pan, heat olive oil. When skillet is hot, dip chicken pieces in egg whites and then lightly dredge in cornstarch. Add to pan and brown 2-3 minutes, then turn and continue cooking and stir until chicken browned and done, 5-7 minutes.
- Add reserved broccoli and edamame to pan with chicken. Add honey and soy sauce, stir until chicken is thoroughly coated and mixture heated. Season to taste.
Nutritional Info
Per Serving: Calories 317, Calories from fat (%) 32, Fat (g) 11, Saturated Fat (g) 2, Cholesterol (mg) 73, Sodium (mg) 229, Carbohydrate (g) 24, Dietary Fiber (g) 3, Total Sugars (g) 14, Protein (g) 30, Diabetic Exchanges: 1 vegetable, 1 1/2 carbohydrate, 3 1/2 lean meat
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