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Recipe

Caribbean Chicken Stir-Fry with Fresh Mint

(makes 4 servings)

45-ounce (150 g) boneless and skinless chicken breast halves, trimmed of all visible fat
1teaspoon (5 ml) ground coriander
1teaspoon (5 ml) ground ginger
1teaspoon (5 ml) paprika
1teaspoon (5 ml) freshly ground pepper
1/2teaspoon (2.5 ml) cayenne pepper
grated zest of 1 lime
1tablespoon (15 ml) olive oil
1/2large yellow onion, thinly sliced
3large cloves garlic, thinly sliced
4scallions, trimmed leaving 2 inches (5 ml) green, cut into thin lengthwise strips
1large red bell pepper, cored and seeded, then cut into thin julienne strips
1tablespoon (15 ml) minced fresh ginger
wok sauce
1/2teaspoon (2.5 ml) grated orange zest
1/4cup (60 ml) fresh orange juice
2tablespoons (30 ml) fresh lime juice
1tablespoon (9 g) cornstarch
2tablespoons (30 ml) Caribbean-style chile sauce
1/4teaspoon (1.25 ml) ground allspice
1/8teaspoon (0.6 ml) ground nutmeg
 
11.67-ounce (18 g) package fresh mint, leaves picked

  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.
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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Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

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