Low-Cal Chicken Stir-Fry

I have made a chicken stir-fry before (courtesy of campbellskitchen.com), but tonight I deviated from their recipe and added my own touch for a low-calorie, yet high-flavor, Asian dinner.

I love "Americanized" Japanese food--hibachi steak, fish, chicken, veggies...pretty much anything cooked on that flat-top grill can't be beat. Add to that all the sauces and spices: honey and ginger and soy; sweet, sour, nutty, zippy, and tangy...your tastebuds explode (in a good way) amid all the flavors.

Although I prefer beef, I chose the calorie friendly chicken for this recipe, which will make four servings. (I'm starting to discover that tonight's dinner makes a great tomorrow's lunch!) You'll need the following ingredients:

• 1 lb boneless chicken breasts (cut into small cubes)
• 1 tsp crushed ginger
• 1 tsp garlic powder (or use 1 medium clove of minced garlic)
• 1/2 tsp crushed red pepper (for a touch of heat)
• 3 tbsp soy sauce
• 1 tbsp toasted sesame seeds
• 2 cups broccoli
• 8 oz thin spaghetti or angel hair pasta
• 2 tbsp toasted almond slivers (optional)

Begin cooking pasta for about 9-11 minutes (usually depends on brand; don't over cook). And instead of boiling broccoli separately, add it to the pasta about 3-4 minutes before it's done. Spray a large skillet with cooking oil (I like to use an olive oil spray) and cook chicken over medium-high heat for about 8 minutes. Stir in soy sauce then add ginger, garlic, and crushed red pepper. Stir over medium-high heat for another minute or so, then toss in sesame seeds a few seconds before removing from heat. Drain pasta (and broccoli). Serve chicken over pasta and broccoli, and top with toasted almonds, if you prefer.

Another option--and I usually do this, but did not tonight--is to add 2-3 tablespoons of soy sauce to the pasta noodles once you have drained them. Stir soy sauce into noodles well, then serve with chicken. Very flavorful, but will add a few more calories (although it's quite minimal).

A quick, tasty, Asian stir-fry dinner...all for 350 calories per serving!