Speedy Stir Fry

Recipe Ingredients

1 tablespoon	15ml	Canola oil
3 cups	711ml	Sliced raw vegetables
		= (try carrots, broccoli, zucchini and
		Peppers)
2		Garlic cloves - minced
6 oz	170g	Cooked chicken breast - (to 8) - sliced into strips
		= (or use lean sirloin steak)
2 tablespoons	30ml	Lite soy sauce
2 tablespoons	30ml	Brown sugar
1 tablespoon	15ml	Dry sherry
3 cups	480g / 16oz	Cooked rice
2 tablespoons	30ml	Sesame seeds

Recipe Instructions

Heat the oil in a wok over high heat. Add the vegetables and stir fry for 4 minutes. Add the garlic and stir fry for 2 minutes.

Add the chicken or beef and stir fry for 1 minute. Combine the soy sauce, sugar, and sherry and add to the wok. Cover and steam for 1 minute. Serve over hot rice and garnish with sesame seeds.

This recipe yields 6 servings. Serving size: 3 to 4 ounces meat and vegetable

Exchanges Per Serving: 3 Very Lean Meat.

Nutrition Facts: Calories 303; Calories from Fat 50; Total Fat 6g; Saturated Fat 1g; Cholesterol 69mg; Sodium 282mg; Carbohydrates 33g; Dietary Fiber 2g; Sugars 7g; Protein 28g.

Source:
The Webb Cooks by Robyn Webb, MS, LN at http://www.diabetes.org

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