In a Work
Szechuan Chicken with Noodles
3 (5-ounce) skinless boneless chicken breasts, cut on diagonal into thin strips
2 tablespoons cornstarch
2 teaspoons canola oil
3 garlic cloves, minced
1 (10-ounce) package broccoli slaw
1 bunch scallions, thinly sliced
½ teaspoon red pepper flakes
4 ounces whole wheat spaghetti, broken in thirds and cooked according to package directions
2 tablespoons reduced-sodium soy sauce
1 tablespoon sherry vinegar
2 teaspoons sugar
2 tablespoons pine nuts, toasted
1 Combine chicken and cornstarch in large zip-close plastic bag. Squeeze out air and seal bag. Shake until chicken is coated evenly.
2 Heat wok or large deep nonstick skillet over high heat until a drop of water sizzles in pan. Add 1 teaspoon of oil and swirl to coat wok. Add chicken and stir-fry until cooked through, about 3 minutes. Add garlic and stir-fry until fragrant, about 30 seconds; transfer to plate.
3 Remove wok from heat; wipe clean with wet paper towel to remove any cornstarch. Set wok over high heat and add remaining 1 teaspoon oil. Add broccoli slaw and stir-fry until crisp-tender, about 4 minutes. Add scallions and pepper flakes; stir-fry 2 minutes.
4 Return chicken to wok along with spaghetti; stir-fry until heated through, about 2 minutes. Add soy sauce, vinegar, and sugar; stir-fry until mixed well, about 1 minute. Serve sprinkled with pine nuts.
PER SERVING (1¾ cups): 324 Cal, 8 g Fat, 1 g Sat Fat, 0 g Trans Fat, 59 mg Chol, 347 mg Sod, 36 g Carb, 4 g Sugar, 7 g Fib, 30 g Prot, 95 mg Calc.
HEALTHY EXTRA
Add 1 diced red or orange bell pepper to the skillet along with the broccoli slaw in step 3.