Honey Chicken Stir fry

I bought the comfort food diet cookbook and made this tonight. It was really good. I made it with 1 lb of shrimp instead of chicken.

Make sure you add the right amount of salt and pepper it makes all the difference, I didn't add enough to begin with. Plus I added a couple of dashes of red pepper flakes too, and put a dash or 2 of tabasco flavored soy sauce.

Honey Chicken Stir-Fry

1 pound boneles skinless chicken breasts, cut into 1 inch pieces
1 garlic clove, minced
3 teaspoons olive oil, divided
3 tablespoons honey
2 tablespoons reduced-sodium soy sauce (I used regular)
1/8 teaspoon salt
1/8 teaspoon pepper
1 package (16 ounces) frozen broccoli stir-fry vegetable blend
2 teaspoons cornstarch
1 tablespoon cold water

--In a large nonstick skillet, stir fry chicken and garlic in 2 teaspoons oil.
--Add honey, soy sauce, salt and pepper, cook and stir until chicken is lightly browned and juices run clear.
Remove from pan and keep warm.

--In same pan, stir fry vegetables in remaining oil for 4-5 minutes or until tender.
--Return chicken to the pan; stir to coat.
--Combine cornstarch and cold water until smooth; gradually stir into chicken mixture. Cook and stir for 1 minute or until thickened.

Serve with rice.

Nutrition facts: Yeild 4 servings

1 cup stir fry mixture (calculated without rice)

243 calores
5 grams fat (1 gram sat)
66 mg cholesterol
470 mg sodium
19 gram carbs
3 grams fiber
28 grams protein

diabetic exchanges: 3 lean meat and 3 vegetables.