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Asian Chicken and Vegetable Stew
10 min prep time
18 min cook time
4servings
Recipe by
American Diabetes Association and American Heart Association
Source
Diabetes & Heart Healthy Recipes
Photo by
Mittera
How to Make Asian Chicken and Vegetable Stew
Tender cubes of chicken, crisp vegetables, and an
Asian-inspired broth make for an aromatic entrée.
Serve with whole-wheat or sesame crispbread.
10 min prep time
18 min cook time
4servings
1 1/4 cups
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Step-By-Step Instructions:
- In a large saucepan, heat the oil over mediumhigh heat, swirling to coat the bottom. Cook the chicken for 6–8 minutes, or until no longer pink in the center, stirring frequently.
- Stir in the broth, bamboo shoots, snow peas, 1/3 cup water, the green onions, vinegar, soy sauce, gingerroot, brown sugar, red pepper flakes, and pepper. Increase the heat to high and bring to a boil, stirring occasionally. Reduce the heat and simmer for 6–8 minutes, stirring occasionally.
- Put the cornstarch in a small bowl. Add the remaining 1 Tbsp water, stirring to dissolve. Stir into the soup. Increase the heat to medium high and bring to a boil. Boil for 1–2 minutes, or until thickened, stirring occasionally.
Nutrition facts
4 Servings
-
Serving Size
1 1/4 cups
- Amount per serving Calories 210
-
Total Fat
5g
- Saturated Fat 1g
- Trans Fats 0g
- Cholesterol 70mg
- Sodium 395mg
-
Total Carbohydrate
11g
- Dietary Fiber 3g
- Total Sugars 5g
- Added Sugars 1g
- Protein 29g
- Potassium 940mg
- Phosphorous 335mg
Ingredients
toasted sesame oil
1 tsp
boneless, skinless chicken breasts (cut into 3/4-inch pieces)
1 lbs
low sodium chicken broth
1 3/4 cup
canned bamboo shoots (rinsed and drained)
1 (8-oz) can
snow peas (trimmed)
4 oz
water (divided use)
1/3 cup plus 1 tbsp
green onions (sliced)
4
rice vinegar
3 tbsp
lower sodium soy sauce
1 1/2 tbsp
chopped fresh ginger
1 tbsp
light brown sugar
1 tsp
crushed red pepper flakes
1/4 tsp
black pepper
1/4 tsp
Cornstarch
1 tbsp
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