Thai Lemongrass and Basil Chicken
(makes 4 servings)
|1||pound (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|
|2||teaspoons (10 ml) peanut oil|
|1 1/4||pounds (600 g) boneless, skinless chicken breasts, all fat removed, cut crosswise into thin strips|
|1||medium onion, thinly sliced, rings separated|
|4||large garlic cloves, minced|
|2||stalks lemongrass, tough outer leaves removed, 4 inches (10 cm) of each stalk minced|
|3||tablespoons (45 ml) Thai fish sauce|
|1||packet one-to-one sugar substitute|
|1 1/2||teaspoons (7.5 ml) ground coriander|
|1||teaspoon (5 ml) turmeric|
|1/2||cup (120 ml) fat-free, no-salt-added canned chicken broth|
|2||tablespoons (30 ml) spicy oyster sauce|
|freshly ground pepper to taste|
|2||cups cooked basmati rice (recipe follows)|
|1/4||cup (16 g) Thai basil leaves, or substitute opal or baby green basil|
- Boil the beans in water until crisp cooked. Drain and place in ice water to stop cooking. Drain again and set aside.
- 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.
- 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)|