Chicken With Ginger, Broccoli, And Grapefruit
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Vegetables, Fruits | Poultry | 4 | Servings | |
INGREDIENTS
| 1 | T | Vegetable oil plus |
| 1 | t | Vegetable oil |
| 1 | Piece, 2×1" fresh ginger | |
| pared and cut into match- | ||
| stick strips | ||
| 1 | lb | Boneless chicken breasts |
| skinned and cut crosswise | ||
| into 1/2" strips | ||
| 2 | c | Broccoli florets |
| 1/2 | c | Low-sodium chicken broth |
| 1/4 | c | Grapefruit juice |
| 3 | T | Low-sodium soy sauce |
| 1 | t | Cornstarch |
| 1 | c | Grapefruit sections |
INSTRUCTIONS
In 10-inch skillet, heat oil over medium heat. Cook ginger, stirring, occasionally, until golden brown, 2-3 minutes. With slotted spoon, remove ginger to plate; set aside. Increase heat to medium-high. Add chicken and cook, stirring constantly, until no longer pink and cooked through, 3 minutes. Remove chicken to plate, set aside. Add broccoli, stirring to coat with cooking liquids. Add 1/4 cup water to skilllet, cover and cook until crisp-tender 3 to 4 minutes. Return chicken to skillet. Add broth, grapefruit juice, and soy sauce. In small cup, combine cornstarch with 1 tablespoon cold water until cornstarch is dissolved. Add cornstarch mixture to skillet increase heat to high. Cook, stirring frequently, until mixture boils and thickens slightly. Add grapefruit sections to skillet; heat through. Spoon chicken and broccoli, mixture onto serving platter. Garnish with reserved ginger. Each serving provides: 1 FA, 3 PR, 1 VEG, 1/2 FR, 10 C. Per serving 221 calories. Source: Weight Watchers December 1993 Magazine. Shared and MM by Judi M. Phelps From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 272
Calories From Fat: 80
Total Fat: 8.9g
Cholesterol: 96.4mg
Sodium: 497.7mg
Potassium: 470.3mg
Carbohydrates: 9.6g
Fiber: <1g
Sugar: 7.5g
Protein: 36.9g