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Send a Meal Blog

Wednesday, March 07 2012

Fettuccine meets ginger, sugar snap peas and other Asian flavors in this low-fat recipe. It's a satisfying meal that delivers on taste and nutrition.

 



 
Asian Primavera Stir-Fry
Recipe from 
Servings: Makes 4 servings.
Total Time: 30 mins
 
 
Ingredients
  •  
     ounce  dried shiitake mushrooms
  •  
     tablespoon  cornstarch
  •  
     ounces  dried fettuccine
  •  
    12  ounces  skinless, boneless chicken breast halves, cut into bite-size pieces
  •  
     tablespoons  dry sherry
  •  
     tablespoons  light soy sauce
  •  
     tablespoon  grated fresh ginger
  •  
     cloves  garlic, minced
  •  
        Nonstick cooking spray
  •  
     cup  sugar snap peas (strings and tips removed)
  •  
     ounces  tiny whole carrots with tops (about 12), trimmed
  •  
       green onions, bias-sliced into 1-inch pieces
  •  
        Green onion strips (optional)
  •  
 
Directions

In a small bowl combine dried mushrooms and 1 cup warm water; let stand for 15 minutes. Drain mushrooms, squeezing out excess liquid; reserve liquid. Slice mushroom caps; discard stems. Stir cornstarch into reserved mushroom liquid.
 

Meanwhile, cook pasta according to package directions. Drain; keep warm.
 

In a bowl stir together the chicken, sherry, soy sauce,ginger, and garlic; set aside.
 

Lightly coat a wok or large skillet with nonstick cooking spray. Heat wok or skillet over medium-high heat. Stir-frysugar snap peas and carrots for 3 to 4 minutes or until crisp-tender. Add green onions and stir-fry for 1 minute more. Remove vegetables from wok; set aside. Add chicken mixture to wok. Stir-fry for 2 to 4 minutes or until chicken is no longer pink. Push chicken from center of wok. Stir cornstarch mixture; add to center of wok. Cook and stir until thickened and bubbly.
 

Return vegetables to wok. Add mushrooms and pasta. Stir to coat with sauce. Cook and stir for 1 minute or until heated through. If desired, garnish with green onion curls. Makes 4 servings.
 

Exchanges

2-1/2 Starch, 1 Vegetable, 2 Meat
 
Nutrition information
Calories 333, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 45 mg, Sodium 324 mg, Carbohydrate 48 g, Fiber 3 g, Protein 25 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1, Starch 2.5, Lean Meat 2. Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:39 am   |  Permalink   |  0 Comments  |  Email
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