Chicken and Zucchini in Mustard Sauce
Carrot and zucchini add color to this low-fat stir-fry. Cooking them quickly allows them to keep their crispness.
Ingredients
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1/2 cup plain low-fat yogurt
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2 tablespoons Dijon-style mustard
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1/4 teaspoon dried tarragon, crushed
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Nonstick spray coating
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1 medium carrot, cut into thin strips (1/2 cup)
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1 clove garlic, minced
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2 medium zucchini, cut into thin strips (2 cups)
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1 tablespoon cooking oil
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12 ounces skinless, boneless chicken breast halves, cut into bite-size pieces
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2 cups hot cooked noodles (optional)
Directions
1.
For sauce, in a small bowl stir together yogurt, mustard, and tarragon. Set aside.
2.
Spray a wok or large skillet with nonstick spray coating. Heat over medium-high heat. Stir-fry carrot and garlic 1 minute. Add zucchini; stir-fry about 3 minutes more or until vegetables are crisp-tender. Remove from wok.
3.
Add oil to hot wok. Stir-fry chicken for 3 to 4 minutes or until no longer pink. Return vegetables to wok. Add sauce to wok; toss to coat all ingredients with sauce. Cook and stir for 1 minute or until heated through.
4.
If desired, serve with hot cooked noodles. Makes 4 servings.
Nutrition information
Calories 218, Total Fat 8 g, Cholesterol 74 mg, Sodium 313 mg, Carbohydrate 6 g, Protein 29 g.
Percent Daily Values are based on a 2,000 calorie diet
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