Fw: Daily Diabetic Recipe - 01.01.02 - DiabeticGourmet.com

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> STEAMED CHICKEN WITH RED AND YELLOW BELL PEPPER

>

> Makes 4 servings.

>

> INGREDIENTS:

>

> - 1/2 Tbsp. sesame seed oil

> - 1 tsp. grated garlic, divided

> - 1 tsp. grated, peeled fresh ginger, divided

> - 2 Tbsp. reduced-sodium soy sauce

> - 1/2 lb. (8 oz.) skinned, boneless chicken breasts

> - 1 large red bell pepper, seeded and cut into thin strips

> - 1 large yellow bell pepper, seeded and cut into thin strips

> - 1/2 cup sliced canned bamboo shoots (drained and rinsed)

> - Salt and white pepper to taste

> - 2 cups hot steamed brown rice

>

> DIRECTIONS:

>

> In a small cup, combine oil, 1/2 teaspoon garlic, 1/2 teaspoon

> ginger and soy sauce. Rub into chicken breasts and set aside

> while completing other preparations before steaming. (Chicken

> can be marinated up to 2 hours in a refrigerator; bring to room

> temperature before steaming.)

>

> Place chicken on plate used for steaming. Steam until chicken

> is almost tender. Add bell peppers and bamboo shoots. Sprinkle

> remaining garlic and ginger over vegetables. Continue steaming

> until chicken and peppers are tender.

>

> Cut chicken into thin bite-size slices, then re-combine with

> vegetables. Season to taste with salt and pepper. Serve with rice.

>

> Nutritional Information Per Serving:

> 219 calories, 4 g. total fat (less than 1 g. saturated fat),

> 30 g. carbohydrate, 17 g. protein, 3 g. dietary fiber,

> 347 mg. sodium.

>

> Diabetic Exchanges: 1 Bread/Starch/Carbohydrate; 1 Lean Meat