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Low Fat Quick Chicken Oriental Recipe
Ingredients
4 skinless, boneless chicken, breast halves , 12 ounces total
1/3 cup chicken broth or orange juice
2 tablespoons soy sauce
2 teaspoons cornstarch
1 teaspoon brown sugar
1/2 teaspoon ground ginger
nonstick spray coating
16 ounces fresh cut-up oriental stir-fry vegetables, or 16 ounces frozen vegetable , combination, thawed and drained
1 tablespoon cooking oil
2 cups hot cooked rice
Method
Rinse chicken; pat dry.
Cut into 1/4-inch strips.
Stir together broth or juice, soy sauce, cornstarch, brown sugar, and ginger in a small bowl; set aside.
Spray a wok or large skillet with nonstick coating.
Heat over medium-high heat.
Add fresh or thawed Oriental vegetables; stir-fry 2 to 3 minutes or till crisp- tender.
Remove vegetables.
Add oil to wok; heat over medium-high heat.
Add chicken strips to the hot wok.
Stirfry 2 to 3 minutes till tender and no longer pink.
Push chicken from the center of the wok.
Stir sauce; add to the center of the wok.
Cook and stir till thickened and bubbly.
Return cooked vegetables to the wok.
Stir all ingredients together to coat with sauce.
Cook and stir about 1 minute or till heated through.
Serve immediately with hot cooked rice.
Makes 4 servings.
Nutrition facts per serving: 374 cal , 10 g total fat 2 g sat fat, 76 mg cholesterol, 642 mg sodium, 39 g carbohydrate , 4 g dietary fiber, 30 g pro
Daily Value: 46% vitamin.
:A, 68% vitamin.
:C, 18% iron.
Food exchanges: 1/2 vegetable, 2 bread, 3 1/2 meat, 1/2 fat.
