Oriental Chicken Stir-Fry with Coleslaw Pancakes
1-1/4 cups stir-fry and 1/4 pancake
- 1 cup fresh asparagus
- 1 cup summer squash
- 1 cup green beans
- 1 cup fresh mushrooms
- 1 garlic clove
- 1 pound boneless, skinless chicken breast
- 1 teaspoon crushed ginger
- 2 cups coleslaw mix
- 4 large eggs
- 1/2 teaspoon white pepper
- 1 teaspoon reduced-sodium soy sauce
- 1 teaspoon sesame oil
- 1/2 cup water
- 1 tablespoon cornstarch
Cut asparagus, squash and green beans into 1" pieces. Slice mushrooms. Chop garlic. Cut chicken into 1" pieces.
Spray a 12" nonstick skillet with cooking spray and heat over medium-high heat.
In a bowl, mix coleslaw mix, eggs, white pepper and soy sauce.
Pour batter into skillet. Cook, covered until set and browned, about 4 minutes. Flip and cook, uncovered about 2 minutes. Keep warm.
Spray a large, nonstick skillet or wok with cooking spray and heat over medium-high heat.
Add asparagus, squash and green beans and stir-fry about 2 minutes. Add mushrooms and cook another 2 minutes.
Add chicken, 1/2 of ginger, 1/2 of garlic and 1/2 of sesame oil and stir-fry until chicken is cooked, about 3 minutes.
In a small bowl, mix water, cornstarch, remaining ginger, garlic and oil. Pour over stir-fry and cook, stirring continuously for 1-2 minutes until slightly thickened.
Cut pancake into six wedges, and spoon chicken mixture over each wedge.
Nutrients per serving
- Calories 183
- Protein 23 g
- Carbohydrates 8 g
- Fat 6 g
- Cholesterol 157 mg
- Sodium 199 mg
- Potassium 456 mg
- Phosphorus 236 mg
- Calcium 56 mg
- Fiber 2.2 g
Renal and renal diabetic food choices
- 2 vegetable, medium potassium
- Sesame oil adds a wonderful flavor.
- One cup egg substitute may be substituted for 4 eggs to lower cholesterol content.