| 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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