8        ounce dried linguine noodles

  Vegetable Oil Cooking Spray

  12      ounce chicken breast strips (skinless)

  1        tablespoon low-sodium soy sauce

  2        tablespoons orange juice

  1 1/4 cups water

  3        cups fresh or frozen mixed stir-fry vegetables

  1        cup snow peas

  1/2    cup sliced green onion (scallions)

  1        tablespoon cornstarch

 

 *Cook linguine in 2 quarts of rapidly boiling water.  Follow package directions for cooking times.  Pasta is done when tender buy slightly firm in center.  Drain in colander.

*Make the sauce: Heat a large 12-inch nonstick skillet and spray with vegetable oil cooking spray.  Cook chicken strips just until done, approximately 5-7 minutes; set chicken aside.  In the same skillet, add the soy sauce, orange juice, and 1 cup water.  Bring to a simmer.  Add all the vegetables and cook until tender, approximately 6 minutes.  Dilute cornstarch in 1/4 cup water and stir into the vegetable mixture.  Broth should form a light glaze. Add chicken and serve over pasta.

 

Nutrition Information (per serving):

Calories     220                Carbohydrate      20 grams

Fat               1 gram          Dietary Fiber      9 grams

Protein       25 grams     Cholesterol         50 grams

Sodium       260 mg

Exchanges (using the American Diabetic Assoc.

Exchanges) per serving:

1 starch, 1 vegetable, 3 very lean meats

 

 *Recipe Source:  İFood for Health Newsletter, 1996.