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October 1999 Issue
Diet and Diabetes
by Ronda L. Halpin
Table of Contents | Single-page view

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Vegetables ala Orient

This is a fast and easy dish, yet elegant enough to serve to guests. And, it tastes so good, no one will realize that it’s good for them!
  • 1 T. vinegar
  • 1 T. brown sugar
  • 1 T. soy sauce
  • 1 tsp. grated fresh ginger
  • 1 c. scallions, sliced in 1/4-inch lengths
  • 6 oz. fresh snow peas
  • 2 c. shredded cabbage
  • 1 c. fresh mushroom slices
  • 1 small red bell pepper, cut into thin strips
  • 1 c. fresh bean sprouts
Stir together vinegar, brown sugar and soy sauce. Set aside.

Spray a large skillet with nonstick spray. Preheat over medium-high heat. Stir-fry ginger for 30 seconds. Add scallions and stir-fry for 1 minute. Add snow peas, cabbage and mushrooms; stir-fry 2 minutes. Add red pepper and bean sprouts; stir-fry 1 to 2 minutes more, or until vegetables are crisp-tender.

Add sauce and stir to coat. Heat through. Serve immediately.

  • Yields: 6 servings
  • Preparation Time: 15 minutes


Chicken in Creamy Mushroom Sauce

This dish takes a classic favorite and transforms it with the addition of fresh vegetables.
  • 2 T. cornstarch
  • 1 c. water
  • 1 lb. boneless, skinless chicken breasts, cut into thin strips
  • 1/4 c. chopped onion
  • 1 clove garlic, crushed
  • 1/4 tsp. salt
  • 1/8 tsp. pepper
  • 1 red bell pepper, coarsely chopped
  • 3 c. sliced mushrooms
  • 1/4 c. dry white wine
  • 1 tsp. chicken bouillon granules
  • 2 T. reduced-fat sour cream
  • 3 c. hot cooked bow tie pasta
Stir cornstarch into water; reserve.

Coat large skillet with nonstick cooking spray; heat until hot. Cook onion, garlic, salt and pepper in skillet over medium-high heat for about 3 minutes, stirring frequently, until onion is tender. Stir in chicken and red pepper. Cook about 4 minutes, stirring frequently, until chicken no longer is pink. Stir in mushrooms, wine and bouillon granules. Heat to boiling; reduce heat. Cover and simmer 1 minute. Stir in sour cream.

Stir cornstarch mixture into skillet. Cook over medium-high heat about 2 minutes, stirring frequently, until thickened. Serve over pasta.

  • Yields: 6 servings
  • Preparation Time: 25 minutes

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