Steamed Chicken with Peas and Carrots

2 cans (14.5 ounces each) low-sodium, fat-free chicken broth2 cloves garlic, peeled and smashed2 thin slices fresh ginger2-3 skinless, boneless chicken breasts (about 16 ounces) thinly sliced 1/2 medium onion, sliced into slivers2 medium carrots, peeled and cut into julienne strips2 cups snow peas, strings removed1 1/2 tablespoons reduced-sodium soy sauce 1/4 teaspoon fresh-ground black pepper1 tablespoon cornstarch whisked into 1/4 cup cool waterAdd the chicken broth, garlic and ginger to a 5- or 6-quart saucepan. Bring to a boil over medium-high heat.Lightly spray the steamer insert with vegetable oil. Add and evenly distribute the chicken and onion to the steamer insert, place over the simmering broth, cover and cook for 2 minutes. Carefully remove the cover (steam will billow up), add the carrots, stir, cover and steam for 2 minutes. Carefully remove the cover, add the snow peas, stir, cover and steam for 1 minute or until the pea pods are bright green. Remove the covered steamer insert to heat safe plate or colander.Remove the garlic and ginger from the broth. Whisk the soy sauce, black pepper and cornstarch into the broth. When the sauce thickens, remove the saucepan from the heat and pour the sauce into a small pitcher. Serve the chicken mixture over cooked rice or shredded lettuce. Pass the sauce.Serves four.LeanSuggestion: The steamed chicken and vegetables may be mixed into the sauce before serving.Nutrition values per serving (with 1/4-cup sauce, without rice or lettuce): 259 calories (5.8 percent from fat), 1.6 g fat (0.4 g saturated), 2.5 g dietary fiber, 30 g protein, 12.3 g carbohydrate, 66 mg cholesterol, 708 mg sodium.