| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Eggs |
Chinese |
Poultry, At |
4 |
servings |
INGREDIENTS
| 1 |
lb |
Skinless boneless chicken breast halves OR four 4-oz fillets |
| 1 |
|
Egg white |
| 1 |
ts |
Water |
| 1/4 |
c |
All-purpose flour |
| 1 |
ts |
Baking soda |
| 1/4 |
ts |
Ground red pepper; or to taste |
|
|
Chinese Lemon Sauce; (recipe follows) |
|
|
Chopped green onions and lemon slices |
| 1/3 |
c |
Fat-free low-salt chicken broth |
| 1/4 |
c |
Sugar |
| 1 1/2 |
ts |
Grated lemon peel |
| 3 |
tb |
Lemon juice |
| 2 |
tb |
Rice vinegar |
| 2 |
tb |
Light corn syrup |
| 1 |
|
Clove garlic; finely chopped OR |
| 1/2 |
ts |
Garlic powder |
| 1/4 |
ts |
Salt |
| 2 |
ts |
Cornstarch |
| 2 |
ts |
Cold water |
INSTRUCTIONS
CHINESE LEMON SAUCE
Cut breasts crosswise in half. Mix egg white and water in medium
bowl. Add chicken; turn chicken to coat. Let stand 10 minutes. Heat
oven to 450F. Spray nonstick cookie sheet with nonstick cooking
spray. Remove chicken from egg white mixture; discard mixture. Mix
flour, baking soda and red pepper in plastic bag. Add 1 chicken piece
at a time. Seal bag and shake to coat chicken. Place chicken on
cookie sheet; spray with cooking spray about 5 seconds or until
surface of chicken appears moist.
Bake uncovered 20 to 25 minutes or until juice of chicken is no
longer pink when centers of thickest pieces are cut. Meanwhile,
prepare Chinese Lemon Sauce. Let chicken stand 5 minutes; cut each
piece crosswise into about 5 slices. Pour sauce over chicken. Garnish
with green onion and lemon slices.
CHINESE LEMON SAUCE:
Heat broth, sugar, lemon peel, lemon juice, vinegar, corn syrup,
garlic and salt to boiling in 1-quart saucepan, stirring
occasionally. Mix cornstarch and cold water; stir into sauce. Cook
and stir about 30 seconds or until thickened. Serve warm, or cover
and refrigerate up to 2 weeks.
Copyright: "General Mills, Inc. 1998."
Nutrition Analysis: Per serving 248 Calories (kcal); 2g Total Fat; (5%
calories from fat); 29g Protein; 30g Carbohydrate; 66mg Cholesterol;
590mg Sodium
Food Exchanges 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit;
0 Fat;
1 1/2 Other Carbohydrates
Recipe by: Betty Crocker's Best of Healthy Cooking
Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on May
23, 1999, converted by MM_Buster v2.0l.
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