HEART HEALTHY RECIPE (DINNER): ASIAN CHICKEN STIR FRY

·         1 large onion, chopped

·         1 large bell pepper, chopped

·         ¼ cup ketchup

·         2 TBSP hosing sauce

·         2 cloves fresh garlic, minced

·         1 TBSP low sodium soy sauce

·         2/3 cup low sodium chicken broth

·         2 tsp. Splenda

·         1 TBSP garlic chili past (hot)

·         2 zucchini, chopped

·         1 yellow squash, chopped

·         6 ounces broccoli, chopped

·         8 ounces fresh mushrooms, quartered

·         2 TBSP natural peanut butter

·         1 TBSP lemon juice

·         ¼ cup toasted peanuts, crushed

·         4 skinless, boneless chicken breasts, cut into bite-size pieces

·         Cooking spray

1.      Spray the pan or wok with cooking spray, add diced chicken and onion and cook until chicken juices run clear

2.      Meanwhile, in a medium bowl combine the ketchup, oyster sauce, soy sauce, chicken broth, Splenda, peanut butter, lemon juice and chili paste and set aside

3.      When chicken and onions are done, remove and set aside

4.      Add the zucchini, squash, broccoli and mushrooms in the skillet

5.      Cook and stir 3 to 5 minutes and add the sauce and chicken

6.      Continue cooking until vegetables are tender about 5 more minutes

7.      Add 1 tablespoon of crushed peanuts to each serving

Servings:  4

Serving size:  2 cups

Nutritional Information

Calories:  370

Fat:  15 g

Saturated Fat:  2 g                          

Cholesterol:  72 mg              

Sodium:  230 mg                  

Carbohydrate:  26 g            

Fiber:  5 g

Protein:  34 g

"The Perfect Day"
By: Nanette Cameron, RD