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Caribbean Chicken Stir-Fry with Fresh Mint

Servings: 4

Ingredients

  • 4 5-ounce boneless and skinless chicken breast halves, trimmed of all visible fat
  • 1 teaspoon ground coriander
  • 1 teaspoon ground ginger
  • 1 teaspoon paprika
  • 1 teaspoon freshly ground pepper
  • ½ teaspoon cayenne pepper
  • grated zest of 1 lime
  • 1 tablespoon olive oil
  • ½ large yellow onion, thinly sliced
  • 3 large cloves garlic, thinly sliced
  • 4 scallions, trimmed leaving 2 inches green, cut into thin lengthwise strips
  • 1 large red bell pepper, cored and seeded, then cut into thin julienne strips
  • 1 tablespoon minced fresh ginger
  • ½ teaspoon grated orange zest
  • ¼ cup fresh orange juice
  • 2 tablespoons fresh lime juice
  • 1 tablespoon cornstarch
  • 2 tablespoons Caribbean-style chile sauce
  • ¼ teaspoon ground allspice
  • 1/8 teaspoon ground nutmeg
  • 1 1.67-ounce package fresh mint, leaves picked

Directions

  1. Rinse chicken breasts and pat dry with paper towels. Cut crosswise into 1/2-inch wide strips. In a large bowl, combine ground coriander, ground ginger, paprika, pepper, cayenne pepper, and grated lime zest. Add chicken strips and toss to evenly coat. Set aside for 15 minutes.
  2. In a wok or heavy nonstick skillet, heat 1/2 tablespoon of the oil. When hot add onion, garlic, scallions, bell pepper, and minced ginger. Stir-fry for 2 to 3 minutes. Transfer vegetables to a small bowl.
  3. Add remaining 1/2 tablespoon oil to the wok and place over medium-high heat. Add seasoned chicken breast strips and stir-fry for 2 to 3 minutes.
  4. Meanwhile, in a small bowl, whisk together wok sauce ingredients. Return vegetables to the wok and stir in the sauce. Continue stir-frying for another minute or two until all ingredients are hot and sauce has thickened. Shred the mint leaves and stir into wok. Serve at once.

Nutrition Information

 

Per serving:249 calories (22% calories from fat), 34 g protein, 6 g total fat (1.0 g saturated fat), 14 g carbohydrates, 2 g dietary fiber, 82 mg cholesterol, 103 mg sodium
Diabetic exchanges:4 lean protein, 1 carbohydrate (2 vegetable)
 

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