Meal Total (per plate): 419 cal., 15 g total fat (2 g sat. fat), 72 mg chol., 468 mg sodium, 39 g carb. (4 g fiber, 8 g sugars), 30 g pro. Exchanges: 2 vegetable, 0.5 carb., 1.5 starch, 3.5 lean meat, 1.5 fat.

Szechwan Chicken and Vegetable Stir-Fry

Carb. per serving 39 g

Servings 4 (3 cups each)

Prep 25 minutes   Cook 15 minutes

• 4 ounces dry rice vermicelli noodles or bean threads
• ¼ cup water
• ¼ cup seasoned rice vinegar
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons sesame oil
• 4 cloves garlic, minced
• 2 teaspoons finely chopped, peeled fresh ginger
• 1 to 2 teaspoons Asian chili sauce (Sriracha sauce)
• 1 teaspoon cornstarch
• 1 pound skinless, boneless chicken breast halves, cut into bite-size strips
• 1½ teaspoons five-spice powder
• 4 teaspoons sesame oil
• 2 medium red, orange, and/or yellow sweet peppers, cut into thin bite-size strips (2 cups)
• 1 medium red onion, halved and cut into thin wedges (¾ cup)
• 1 cup fresh snow peas, trimmed
• 1 medium Thai chile pepper or serrano chile pepper, halved, seeded, and finely chopped (see tip)
• 2 cups packaged shredded broccoli (broccoli slaw mix)
• 1 8-ounce can sliced bamboo shoots, drained
• 2 teaspoons sesame seeds, toasted

1. In a large bowl combine noodles and enough hot water to cover. Let stand for 10 to 15 minutes or until pliable but not soft. Drain well in a colander.

2. Meanwhile, in a small bowl combine the ¼ cup water, vinegar, soy sauce, 2 tablespoons sesame oil, the garlic, ginger, and chili sauce. Reserve ¼ cup of the sauce in another small bowl. Add the cornstarch to the remaining sauce. Set both sauces aside.

3. In a large bowl sprinkle chicken with five-spice powder and toss to coat. In a large wok or very large nonstick skillet heat 2 teaspoons of the sesame oil over medium-high heat. Stir-fry chicken, half at a time if necessary, in hot oil for 3 to 5 minutes or until chicken is no longer pink. Remove chicken from wok. Keep warm.

4. Add remaining 2 teaspoons sesame oil to the wok. Add sweet peppers and onion. Stir-fry for 3 minutes. Add peas and chile pepper. Stir-fry for 2 minutes more. Remove vegetables from wok.

5. Add drained noodles, shredded broccoli, and the reserved ¼ cup sauce. Stir-fry for 3 minutes or until noodles and broccoli are just tender. Divide noodle mixture among four serving plates.

6. Stir the sauce with the cornstarch. Add to the wok along with chicken, pepper mixture, and bamboo shoots. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Spoon chicken mixture evenly over noodles on plates. Sprinkle with sesame seeds.

Per serving: 419 cal., 15 g total fat (2 g sat. fat), 72 mg chol., 468 mg sodium, 39 g carb. (4 g fiber, 8 g sugars), 30 g pro. Exchanges: 2 vegetable, 1.5 starch, 0.5 carb., 3.5 lean meat, 1.5 fat.