Chicken stir-fry with eggplant basil and ginger - Mayo Clinic

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Chicken stir-fry with eggplant basil and ginger

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Dietitian s tip

This colorful main dish requires a fair amount of chopping, but the cooking takes only minutes. Wait to cut up the eggplant until just before cooking to prevent discoloration.

Number of servings

Serves 4 Low SodiumHealthy carbLow FatHigh Fiber

Ingredients

1/4 cup coarsely chopped fresh basil 2 tablespoons chopped fresh mint 3/4 cup low-sodium chicken stock or broth, divided 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, divided 1 small eggplant, with peel, diced (about 4 cups) 1 yellow onion, coarsely chopped (about 1/2 cup) 1 red bell pepper, seeded and julienned 1 yellow bell pepper, seeded and julienned 1 pound skinless, boneless chicken breasts, cut into strips 1/2 inch wide and 2 inches long 2 tablespoons low-sodium soy sauce

Directions

In a blender or food processor, combine the basil, mint, 1/4 cup stock, 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

Serving size About 2 cups

Total carbohydrate 14 gDietary fiber 4 gSodium 395 mgSaturated fat 2 gTotal fat 10 gAdded sugars 0 gCholesterol 83 mgProtein 29 gMonounsaturated fat 6 gCalories 262Trans fat TraceTotal sugars 7 g

DASH Eating Plan Servings

Meats, poultry and fish 4 Vegetables 3 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 2 Vegetables 2

Diabetes Meal Plan Choices

Meat and meat substitutes 4 Nonstarchy vegetables 3 This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award. ShareTweet Sept. 08, 2017

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