Recipe: Chicken stir-fry with eggplant and basil

Dietitian's tip: This colorful main dish requires a fair amount of chopping, slicing and dicing, but the cooking takes only minutes. Wait to cut up the eggplant until just before cooking to prevent discoloration, which occurs when the flesh is exposed to air.

 

Ingredients

Directions

In a blender or food processor, combine the basil, mint, 1/4 cup of the stock, the chopped green onions, garlic and ginger. Pulse until the mixture is minced but not pureed. 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 saute 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 saute for about 1 minute, stirring constantly. Add the chicken strips and soy sauce and saute until the chicken is almost opaque throughout, about 2 minutes. Add the remaining 1/2 cup 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.

Nutritional Analysis

(per serving)

Calories	248	Monounsaturated fat	5 g
Protein	30 g	Cholesterol	66 mg
Carbohydrate	13 g	Sodium	408 mg
Total fat	8 g	Fiber	4 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	3
Protein and dairy	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Nonstarchy vegetables	3
Meat and meat substitutes	3
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	3
Meats, poultry and fish	3
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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