Stir fry hits spot on a winter day

Need a quick supper after a long day of Christmas shopping? This dish will be ready in no time at all.

Rising Sun Chicken Stir Fry

12 ounces skinned and boned uncooked chicken breast, cut into 24 pieces

3 cups fresh or frozen stir-fry vegetables

1 (10  3/4 -ounce) can tomato soup

2 tablespoons reduced-sodium soy sauce

1/4 cup water

1 teaspoon Oriental or 7 Spice Seasoning

2 cups hot cooked rice

In a large skillet sprayed with butter-flavored cooking spray, sauté chicken and vegetables for 10 minutes or until chicken is done and vegetables are tender. Add tomato soup, soy sauce, water and Oriental seasoning. Mix well to combine. Lower heat and simmer for 5 minutes or until mixture is heated through. For each serving, place 1/2 cup rice on a plate and spoon about 1/2 cup chicken mixture over top. Serves 4.

Hint: Usually 1  1/3 cups uncooked instant rice cooks to about 2 cups.

• Each serving: 288 calories, 4g fat, 25g protein, 38g carbs, 903mg sodium, 65mg calcium, 2g fiber; Diabetic Exchanges: 2 Meat, 1  1/2 Starch/Carb, 1 Vegetable; Carb Choice : 2  1/2 .

Visit Healthy Exchanges at www.healthyexchanges.com, or call toll-free at 1-800-766-8961.