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Recipe: Chicken stir-fry with eggplant and basil

Recipe: Chicken stir-fry with eggplant and basil

Chicken stir-fry with eggplant and basil — one of many healthy recipes from Mayo Clinic.

This colorful main dish requires a fair amount of chopping, but the cooking takes only minutes. Wait to cut up the eggplant until just before cooking to prevent discoloration.


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.


Ingredients
  • 1/4 cup coarsely chopped fresh basil
  • 2 tablespoons chopped fresh mint
  • 3/4 cup low-sodium 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 (about 1/2 cup)
  • 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

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories257 
Carbohydrate14 g 
Cholesterol67 mg 
Fiber5 g 
Monounsaturatedfat5 g 
Potassium 
Protein30 g 
Saturatedfat1 g 
ServingsizeAbout 2 cups 
Sodium406 mg 
TotalFat9 g 

2011-08-05

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