½ teaspoon sugar
½ teaspoon table salt
1 large egg white
2 teaspoons cornstarch
2 teaspoons dry white wine
2 teaspoons sodium-reduced soy sauce
2 teaspoons grated fresh ginger (peeled before grating)
½ teaspoon sesame oil
½ teaspoon fresh ground black pepper
2 tablespoons water
2 teaspoons peanut oil (or other neutral oil), plus more for cooking
1 pound skinless, boneless chicken breasts, natural or organic preferred
2 cups sugar snap peas, strings removed and cut into ½-inch pieces
1 large carrot, peeled and julienned
2-3 large garlic cloves, pressed through a garlic press
For the marinade: In a medium stainless steel bowl whisk sugar, salt, egg white, cornstarch, wine, soy sauce, ginger, sesame oil, pepper, water and peanut oil together until combined. Set aside.
Slice chicken breasts across the grain into thin slices and then cut those slices in half lengthwise. Place sliced chicken in the marinade, stir to coat well and marinate for 30 minutes.
Place a large iron skillet over medium high heat and add 1 teaspoon peanut oil. Add garlic and stir fry for 30 seconds or until fragrant. Add snap peas and stir fry until brighter green, about 1 to 2 minutes. Remove peas to a bowl and set aside. Add 2 teaspoons oil to the skillet and when hot add the chicken and marinade; stirring and tossing for 2 to 3 minutes until just starting to brown slightly. Add carrots and continue stir-frying until chicken is cooked through, about 2 minutes more. Add cooked peas back to the skillet and stir to combine and heat through. Serve immediately.
Cook's notes: To bump up the fiber, serve over prepared brown rice or, my favorite, a mound of shredded Romaine leaves.
@Recipe nutrition: Nutrition values per serving: 210 calories (18.7 percent from fat), 4.4 g fat (0.8 g saturated), 10.1 g carbohydrate, 1.9 g fiber, 29.5 g protein, 65 mg cholesterol, 506 mg sodium.