Chicken Stir-Fry with Eggplant and Basil

Courtesy of Mayo Clinic / Reprinted with permission from the Mayo Clinic Cookbook

This colorful main dish requires a fair amount of chopping, slicing, and dicing, but the cooking takes only minutes. Serve with stir-fried broccoli and cauliflower and brown basmati rice.

Ingredients:

¼ cup (1/3 oz/10 g) coarsely chopped fresh basil

2 tablespoons chopped fresh mint

¾ cup (6 fl oz/180 ml) chicken stock or broth

3 green (spring) onions, including tender green tops, 2 coarsely chopped and 1 thinly sliced

2 cloves garlic

1 tablespoon peeled and chopped fresh ginger

2 tablespoons extra-virgin olive oil

1 small eggplant (aubergine), with peel, diced (about 4 cups/13 oz/410 g)

1 yellow onion, coarsely chopped

1 red bell pepper (capsicum), seeded and cut into julienne

1 yellow bell pepper (capsicum), seeded and cut into julienne

1 lb (500 g) skinless, boneless chicken breasts, cut into strips ½ inch (12 mm) wide and

2 inches (5 cm) long

2 tablespoons low-sodium soy sauce

In a blender or food processor, combine the basil, mint, ¼ cup (2 fl oz/60 m) of the stock, the chopped green onions, garlic, and ginger. Pulse until the mixture is minced but not puréed. Set aside.

In a large, nonstick frying pan, heat 1 tablespoon of the olive oil over medium-high heat. Add the eggplant, yellow onion, and bell peppers and sauté until the vegetables are just tender, about 8 minutes. Transfer to a bowl and cover with a kitchen towel to keep warm.

Add the remaining 1 tablespoon olive oil to the pan and heat over medium-high heat. Add the basil mixture and sauté for about 1 minute, stirring constantly. Add the chicken strips and soy sauce and sauté until the chicken is almost opaque throughout, about 2 minutes.

Add the remaining ½ cup (4 fl oz/120 ml) stock and bring to a boil. Return the eggplant mixture to the pan and stir until heated through, about 3 minutes. Transfer to a warmed

serving dish and garnish with the sliced green onion. Serve immediately.

Serves 4

Nutritional Values

PER SERVING

calories 248

kilojoules 1,167

protein 30 g

carbohydrate 13 g

total fat 8 g

saturated fat 1 g

monounsaturated fat 5 g

cholesterol 66 mg

sodium 408 mg

fiber 4 g