Caribbean Chicken Stir-Fry with Fresh Mint

Ingredients: (4 servings)

4	5-ounce (150 g) boneless and skinless chicken breast halves, trimmed of all visible fat

1	teaspoon (5 ml) ground coriander

1	teaspoon (5 ml) ground ginger

1	teaspoon (5 ml) paprika

1	teaspoon (5 ml) freshly ground pepper

1/2	teaspoon (2.5 ml) cayenne pepper

grated zest of 1 lime

1	tablespoon (15 ml) olive oil

1/2	large yellow onion, thinly sliced

3	large cloves garlic, thinly sliced

4	scallions, trimmed leaving 2 inches (5 ml) green, cut into thin lengthwise strips

1	large red bell pepper, cored and seeded, then cut into thin julienne strips

1	tablespoon (15 ml) minced fresh ginger

wok sauce

1/2	teaspoon (2.5 ml) grated orange zest

1/4	cup (60 ml) fresh orange juice

2	tablespoons (30 ml) fresh lime juice

1	tablespoon (9 g) cornstarch

2	tablespoons (30 ml) Caribbean-style chile sauce

1/4	teaspoon (1.25 ml) ground allspice

1/8	teaspoon (0.6 ml) ground nutmeg

1	1.67-ounce (18 g) package fresh mint, leaves picked

Directions:

1. Rinse chicken breasts and pat dry with paper towels. Cut crosswise into 1/2-inch wide strips. In a large bowl, combine ground coriander, ground ginger, paprika, pepper, cayenne pepper, and grated lime zest. Add chicken strips and toss to evenly coat. Set aside for 15 minutes.
2. In a wok or heavy nonstick skillet, heat 1/2 tablespoon of the oil. When hot add onion, garlic, scallions, bell pepper, and minced ginger. Stir-fry for 2 to 3 minutes. Transfer vegetables to a small bowl.
3. Add remaining 1/2 tablespoon oil to the wok and place over medium-high heat. Add seasoned chicken breast strips and stir-fry for 2 to 3 minutes.
4. Meanwhile, in a small bowl, whisk together wok sauce ingredients. Return vegetables to the wok and stir in the sauce. Continue stir-frying for another minute or two until all ingredients are hot and sauce has thickened. Shred the mint leaves and stir into wok. Serve at once.

Per serving:	249 calories (22% calories from fat), 34 g protein, 6 g total fat (1.0 g saturated fat), 14 g carbohydrates, 2 g dietary fiber, 82 mg cholesterol, 103 mg sodium
Diabetic exchanges:	4 lean protein, 1 carbohydrate (2 vegetable)