| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Vegetables |
Chinese |
123 points, Poultry/stu, Vegetables |
2 |
servings |
INGREDIENTS
| 3/4 |
c |
Fat-free chicken broth; divided |
| 1 |
tb |
Teriyaki sauce; low sodium |
| 1 |
tb |
Cornstarch |
| 1/2 |
ts |
Sugar; or honey |
| 1 |
ts |
Ginger root; minced |
| 1/2 |
ts |
Chinese 5-spice |
| 1 |
ts |
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 |
INSTRUCTIONS
(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
465.2, Total Fat 5.9g, Cholesterol 52mg, Carbohydrate 73.5g, Dietary
Fibre 5.9 Food Exchanges Starch 3-1/2 Lean Meat 3, Vegetable 3, Fat
1/2
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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