Orange-sauced Chicken Stir-fry
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Vegetables | Diabetic, Main dish, Poultry, Rice, Vegetables | 4 | Servings | |
INGREDIENTS
| 3/4 | lb | Chicken breast breast |
| boned skinless | ||
| 1 | c | Unsweetened Orange juice |
| 1 | T | Cornstarch |
| 1 | T | Dry sherry |
| 1 | T | Tamari or soy sauce |
| 1/2 | t | Ground ginger |
| Nonstick spray coating | ||
| 4 | c | Broccoli flowerets |
| 1/2 | c | Onion, sliced |
| 1 | T | Cooking oil |
| 1 1/3 | c | Brown rice, cooked & hot |
| 1/2 | Orange, sliced |
INSTRUCTIONS
Rinse chicken; pat dry. Cut the chicken into 1" pieces. Set aside. For sauce, stir together orange juice, cornstarch, sherry, tamari sauce, and ground ginger. Set aside. Spray a cold work or large skillet with nonstick coating. Preheat wok or skillet over medium heat. Add broccoli and onion; stir-fry for 2 or 3 minutes. Remove vegetables. Add oil to wok or skillet. Then, add chicken; stir-fry for 2 to 4 minutes or till tender and no longer pink. Push chicken from center of wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir for 2 minutes more. Return vegetables to wok or skillet; stir all ingredients together to coat with sauce. Serve immediately over rice. Garnich w orange slices. Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE 1/2 FRUIT EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE Source: Better Homes and Gardens Diabetic Cookbook Brought to you and yours via Nancy O'Brion and her Meal Master File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 543
Calories From Fat: 76
Total Fat: 8.6g
Cholesterol: 72.3mg
Sodium: 318mg
Potassium: 782.4mg
Carbohydrates: 87g
Fiber: 5g
Sugar: 29.3g
Protein: 32.9g