Chicken stir-fry with eggplant, basil and ginger

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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 262
Total carbohydrate: 14 g
Cholesterol: 83 mg
Dietary fiber: 4 g
Monounsaturated fat: 6 g
Protein: 29 g
Saturated fat: 2 g
Serving size: About 2 cups
Sodium: 395 mg
Total fat: 10 g

DASH Eating Plan Servings

Meats, poultry and fish: 4
Vegetables: 3

Diabetes Meal Plan Choices

Meat and meat substitutes: 4
Nonstarchy vegetables: 3

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 2
Vegetables: 2