Heart Healthy, Diabetes Friendly – and Delicious!

Stir fry dishes are great because you can easily change out the protein with what you have on hand: pork, beef, chicken, or even shrimp.  You can also experiment with different vegetables.

Chicken Pepper Stir Fry
Serves 2


3 medium button or baby portabella mushrooms
8 ounces boneless, skinless chicken breast, cut into bite-size pieces
2 teaspoons canola oil, divided
5 slices of fresh ginger
½ green bell pepper chopped

Marinade Ingredients:
½ tablespoon Shaoxing wine (a rice wine; you can substitute dry sherry or cooking sherry)
½ tablespoon cornstarch
¼ teaspoon sesame oil
Pinch of salt

Sauce Ingredients:
1 tablespoon oyster sauce
½ tablespoon Shaoxing wine
½ generous teaspoon sugar
¼ teaspoon sesame oil
½ teaspoon cornstarch
Pinch of salt
3 dashes finely ground pepper

Marinate the chicken with the marinade ingredients for 15 minutes.  Mix all ingredients for 15 minutes.  Mix all sauce ingredients in a bowl, stir to blend well and set aside.  Heat 1 teaspoon canola oil in a wok or a large non-stick skillet and stir fry the chicken until the surface turns opaque, or almost fully cooked.  Remove from pan and set aside.  Heat remaining 1 teaspoon of the canola oil and stir fry the ginger until fragrant.  Add bell peppers and stir fry one to two minutes.  Return the chicken back to the wok and stir with bell peppers.  Add in the mushrooms and sauce, stirring well.  Stir fry until the sauce thickens and the chicken is completely cooked.  Serve immediately.

Per serving (1/2 of recipe):
278 Calorie; 8g Fat (25.0% calories from fat); 1g Saturated Fat; 30g Protein; 22g Carbohydrate; 4g Dietary Fiber; 66mg Cholesterol; 277mg Sodium. Exchanges: 1 Grain (Starch); 3 ½ Lean Meat; 1 ½ Vegetable; 1 Fat; 0 Other Carbohydrates.

Recipe is low fat, low carb, low calorie and diabetic friendly.  It can be gluten free if using a GF oyster sauce such as Wok Mei.  There are several brands available.

Recipe courtesy of LowFatLifestyle.com.  Visit them on the web and get more free recipes and healthy-cooking tips at LowFatLifestyle.com.