Chicken And Broccoli Stir-fry #2
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Vegetables | Chinese | 123 points, Poultry/stu, Vegetables | 2 | Servings |
INGREDIENTS
| 3/4 | c | Fat-free chicken broth |
| divided | ||
| 1 | T | Teriyaki sauce, low sodium |
| 1 | T | Cornstarch |
| 1/2 | t | Sugar, or honey |
| 1 | t | Ginger root, minced |
| 1/2 | t | Chinese 5-spice |
| 1 | t | Canola oil |
| 6 | oz | Chicken breast, no skin no |
| bone R-T-C cubed | ||
| 2 | c | Broccoli florets |
| 1 | c | Baby carrots, cut in 1/2" |
| chunks | ||
| 2 | c | Cooked rice, hot |
| 465 1/5 | T | otal Fat 5.9g, Cholesterol 52mg Carbohydrate 73.5g Dietary |
INSTRUCTIONS
1/2
(R-T-C = Ready to cook) Whisk together 1/2 cup broth, teriyaki
marinade, cornstarch and sugar. Stir-fry gingerroot in 1/4 cup chicken
broth and 1 teaspoon hot oil in a large skillet or wok for 1 minute.
Add chicken sprinkled with Chinese 5-spice and stir-fry until golden
brown and cooked through, 5 to 7 minutes. Transfer chicken to a plate.
Stir-fry broccoli and carrots in same skillet or wok for 3 minutes.
Stir in chicken and broth mixture. Cover and cook for 5 to 7 minutes.
Serve immediately over rice. Serves 2 {This recipe originally found
in the Quick & Healthy Cookbooklet from Summer 1996, I found to have
too much fat, cut the fat, add the extra seasoning Chinese 5-spice and
came up with a winner with less fat and less points. (Helen Deacey,
Brampton, ON, Canada)} POINTS: 9 According to MC Nutritional Analysis
Calculations: Calories Fibre 5.9 Food Exchanges Starch 3-1/2 Lean Meat
3, Vegetable 3, Fat MC formatted and WW points added by
hdeacey@sympatico.ca NOTES : Recipe from Quick & Healthy Summer 1996
(moderated) Recipe by: Moderated by Helen Deacey Posted to EAT-LF
Digest by "Helen Deacey" <hdeacey@sympatico.ca> on Mar 14, 1999,
converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 400
Calories From Fat: 56
Total Fat: 6.3g
Cholesterol: 72.3mg
Sodium: 340.4mg
Potassium: 354.7mg
Carbohydrates: 49.7g
Fiber: <1g
Sugar: 1.4g
Protein: 32.5g