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Thai Lemongrass and Basil Chicken


(makes 4 servings)

1pound (480 g) green Chinese long beans, trimmed and cut into 2-inch (5 cm) pieces; or young green beans, trimmed and cut into 1 1/2 -inch (3.75 cm) pieces
2teaspoons (10 ml) peanut oil
1 1/4pounds (600 g) boneless, skinless chicken breasts, all fat removed, cut crosswise into thin strips
1medium onion, thinly sliced, rings separated
4large garlic cloves, minced
2stalks lemongrass, tough outer leaves removed, 4 inches (10 cm) of each stalk minced
3tablespoons (45 ml) Thai fish sauce
1packet one-to-one sugar substitute
1 1/2teaspoons (7.5 ml) ground coriander
1teaspoon (5 ml) turmeric
1/2cup (120 ml) fat-free, no-salt-added canned chicken broth
2tablespoons (30 ml) spicy oyster sauce
freshly ground pepper to taste
2cups cooked basmati rice (recipe follows)
1/4cup (16 g) Thai basil leaves, or substitute opal or baby green basil
  1. Boil the beans in water until crisp cooked. Drain and place in ice water to stop cooking. Drain again and set aside.
  2. Heat peanut oil in a heavy non-stick skillet or wok until very hot. Add the chicken, onion and garlic. Stir-fry for 4 minutes until chicken begins to cook through. Add the lemongrass, fish sauce, sugar substitute, coriander, and turmeric. Stir-fry for another 2 minutes. Add the beans, broth, and oyster sauce. Reduce the heat and simmer until the sauce thickens and chicken is cooked through. Season with pepper.
  3. To serve, mold the rice using a 1/2 cup (120 ml) small gratin cups and place the chicken around the rice. Garnish with basil. Serve immediately.
Per Serving (chicken only):253 calories (15% calories from fat), 37 g protein, 4 g total fat (0.9 g saturated fat), 15 g carbohydrates, 5 g dietary fiber, 82 mg cholesterol, 876 mg potassium, 148 mg sodium
Diabetic Exchanges:4 very lean protein, 1 carbohydrate (3 vegetable)

 

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