Chicken stir-fry with eggplant, basil and ginger
Nutrition Facts
Serving Size About 2 cups
Calories 262
| Amount Per Serving | ||
| Monounsaturated fat | 6 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 10 g | |
| Sodium | 395 mg | |
| Cholesterol | 83 mg | |
| Dietary fiber | 4 g | |
| Protein | 29 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This healthy, herb-accented stir-fry is loaded with flavor.
Ingredients
(Serves 4)- 1/4 cup coarsely chopped fresh basil
- 2 tablespoons chopped fresh mint
- 3/4 cup low-sodium chicken stock or broth, divided
- 3 green (spring) onions, including tender green tops, 2 coarsely chopped and 1 thinly sliced
- 2 cloves garlic
- 1 tablespoon peeled and chopped fresh ginger
- 2 tablespoons extra-virgin olive oil, divided
- 1 small eggplant, with peel, diced (about 4 cups)
- 1 yellow onion, coarsely chopped (about 1/2 cup)
- 1 red bell pepper, seeded and julienned
- 1 yellow bell pepper, seeded and julienned
- 1 pound skinless, boneless chicken breasts, cut into strips 1/2 inch wide and 2 inches long
- 2 tablespoons low-sodium soy sauce
Directions
In a blender or food processor, combine the basil, mint, 1/4 cup stock, chopped green onions, garlic and ginger. Pulse until the mixture is minced but not pureed. Set aside.
In a large, nonstick frying pan, heat 1 tablespoon of the olive oil over medium-high heat. Add the eggplant, yellow onion and bell peppers and saute until the vegetables are just tender, about 8 minutes. Transfer to a bowl and cover with a kitchen towel to keep warm.
Add the remaining 1 tablespoon olive oil to the pan and heat over medium-high heat. Add the basil mixture and saute for about 1 minute, stirring constantly. Add the chicken strips and soy sauce and saute until the chicken is almost opaque throughout, about 2 minutes.
Add the remaining 1/2 cup stock and bring to a boil. Return the eggplant mixture to the pan and stir until heated through, about 3 minutes. Transfer to a warmed serving dish and garnish with the sliced green onion. Serve immediately.