Chicken And Broccoli (diabetic)

INGREDIENTS

INSTRUCTIONS

medium-size chicken breast halves without skin or visible fat 1  tbsp.
vegetable oil 1/2 cup sliced onions 2 cups (6 oz.) frozen  broccoli
cuts 1/2 cup fat-free chicken broth Combine first 6  ingredients and
mix until smooth to form a marinade. Bone chicken  breasts. Freeze
bones for later use in broth and cut chicken into  bite-sized pieces.
Place in marinade and refrigerate for 1-4 hours.  Drain well, reserving
marinade for later use. Fry chicken in  vegetable oil in heavy frying
pan until clear and firm. Remove  chicken from frying pan with a
slotted spoon, leaving as much of the  fat as possible still in the
frying pan. Add onions and broccoli to  the fat in the frying pan.
Slice any larger pieces to about 1/2-inch  thickness. Cook and stir
about 1 minute or until broccoli is thawed.  Add broth to vegetables,
mix lightly, cover, and simmer for 5 minutes  or until the broccoli is
crisp-tender. Add marinade and cook and stir  over moderate heat until
sauce is thickened and clear. Add chicken  and reheat to serving
temperature.  Serve 2/3 cup per serving over  rice. Nutritive values
per serving   194 CAL 9gm CHO 20gm PRO 8gm FAT  1212mg NA without rice
Food exchanges per serving:      1 vegetable,  3 lean meat Low-sodium
diets: Substitute 1/4 cup lemon juice for soy  sauce and use 1/4 tsp.
thyme instead of the ground ginger. The New  Diabetic Cookbook by Mabel
Cavaiani  From: Fred Mueller                    Date: 08-22-93  File
ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 202
Calories From Fat: 52
Total Fat: 5.5g
Cholesterol: 0mg
Sodium: 4001.3mg
Potassium: 888mg
Carbohydrates: 14g
Fiber: <1g
Sugar: 3.3g
Protein: 21.1g