Scallion Chicken And Soba Noodles (ww)

Total Time: 28 mins Preparation Time: 20 mins Cook Time: 8 mins

Ingredients

• Servings: 4
• 2 teaspoons vegetable oil
• 10 ounces boneless skinless chicken thighs, cut into 1/2 inch pieces
• 1 medium red bell pepper, seeded and diced
• 1 tablespoon fresh gingerroot, chopped pared
• 3 garlic cloves, minced
• 4 cups watercress, stemmed
• 1 1/2 cups scallions, thinly sliced
• 6 ounces buckwheat soba noodles, cooked and drained
• 3 tablespoons mirin
• 2 tablespoons low sodium soy sauce

Recipe

• 1 in large skillet, heat oil; add chicken.
• 2 cook over medium-high heat, stirring frequently, 3 minutes, until chicken is lightly browned.
• 3 add red pepper to chicken; cook, stirring frequently, 3 minutes.
• 4 stir in ginger and garlic; cook, stirring frequently, 30 seconds longer.
• 5 add watercress and scallions ; cook, stirring frequently, until watercress is wilted and scallions are tender.
• 6 add noodles; cook, tossing constantly, 2 minutes.
• 7 stir in mirin and soy sauce; cook until heated through.
• 8 each serving provides: 1/2 fat; 3 1/4 vegetables; 2 proteins; 2 breads; 15 optional calories.
• 9 per serving: 306 calories; 22 g protein; 6 g fat; 42 g carbohydrate; 97 mg calcium; 614 mg sodium; 59 mg cholesterol; 2 g dietary fiber, 6 points.