Chicken stir-fry with eggplant and basil
Dietitian's tip: This colorful main dish requires a fair amount of chopping, slicing and dicing, but the cooking takes only minutes. Wait to cut up the eggplant until just before cooking to prevent discoloration, which occurs when the flesh is exposed to air.
SERVES 4
Ingredients
1/4 cup coarsely chopped fresh basil
2 tablespoons chopped fresh mint
3/4 cup chicken stock or broth
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
1 small eggplant, with peel, diced (about 4 cups)
1 yellow onion, coarsely chopped
1 red bell pepper, seeded and cut into julienne
1 yellow bell pepper, seeded and cut into julienne
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 of the stock, the 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.
Nutritional Analysis(per serving)Calories 248 Monounsaturated fat 5 g
Protein 30 g Cholesterol 66 mg
Carbohydrate 13 g Sodium 408 mg
Total fat 8 g Fiber 4 g
Saturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 3
Meat and meat substitutes 3
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 3
Meats, poultry and fish 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00610
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