1 tablespoon reduced-sodium soy sauce
1 tablespoon cornstarch
½ teaspoon granulated sugar
1 garlic clove, minced
1 whole skinless, boneless chicken breast (about 12 ounces), cut into thin strips
1 cup fat-free, reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
4 teaspoons cornstarch
½ teaspoon crushed red pepper flakes
1 tablespoon toasted sesame seed oil, divided
1¾ cups coarsely chopped onions
2 medium carrots, peeled and cut on the bias into ½ inch-thick slices
2 small zucchini, halved lengthwise, cut on the bias into ¾ inch-thick slices
6 cups shredded romaine lettuce
For the chicken: In a medium bowl, whisk together soy sauce, cornstarch, sugar and garlic. Add the chicken and set aside to marinate for 30 minutes.
For the sauce: In a small bowl, whisk the sauce ingredients together until the cornstarch dissolves. Set aside.
To stir-fry: Place a large, well-seasoned cast-iron skillet over medium-high heat and add 1 teaspoon sesame seed oil (it will smoke). Add chicken and stir-fry until it is opaque, 2 to 3 minutes. Transfer meat to a clean bowl and cover to keep warm.
Add the remaining 2 teaspoons oil to the skillet. Add onions and carrots and stir-fry for 3 minutes, or until soft. Add zucchini and stir-fry for 1 minute more, until it turns bright green. Return chicken to the skillet and stir in the sauce. Cook, scraping up the browned bits from the bottom, until the sauce thickens, about 1 minute. Serve immediately over the shredded lettuce.
@Recipe nutrition:Nutrition values per serving: 217 calories (19.4 percent from fat), 4.7 g fat (0.8 g saturated), 16.1 g carbohydrates, 4.1 g fiber, 23.2 g protein, 49 mg cholesterol, 876 mg sodium.