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3/4 cup fat-free low sodium
1 tablespoon bourbon or water
1 tablespoon oyster sauce
2 teaspoons sugar
2 teaspoons low-sodium soy sauce
1/2 teaspoon salt
1 pound skinned, boned chicken breasts, cut in
1/2 inch wide strips
10 ounces uncooked wide Lo Mein noodles or fettuccine
2 teaspoons vegetable oil, divided
1 cup small broccoli florets
1/2 cup diagonally sliced carrot
1/2 cup (1 inch) sliced green onion
1 (8 oz) package cremini mushrooms, quartered
1 (8 oz) package frozen sugar snap peas, thawed
Combine the first 6 ingredients in a small bowl.
Combine 1/4 cup broth mixture and chicken in a bowl. Reserve remaining broth mixture.
Prepare the noodles according to package directions, omitting salt; drain noodles, and keep warm.
Heat 1 tsp. oil in a large nonstick skillet until hot. Add the chicken mixture, and stir-fry for 5 minutes or until done. Remove the chicken from pan, and keep warm.
Heat 1 tsp. oil in pan until hot. Add the broccoli and remaining ingredients; stir-fry for 5 minutes or until crisp tender.
Return chicken and reserved broth mixture to pan, cover and cook over medium heat for 2 minutes or until thoroughly heated.
Serve over noodles.
Recipe serving size: 1 cup stir-fry and 1 cup noodles. 381 cal, 4.2g fat, 31.8g pro, 53g carb, 4.3g fiber, 53mg chol, 525mg sod.