Spicy Shredded Chicken And Vegetables
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Chinese | Chinese, Entrees, Lowfat, Poultry, Stirfry | 6 | Servings |
INGREDIENTS
| 1/3 | c | Reduced-sodium chicken |
| broth defatted | ||
| 1/2 | lb | Skinless boneless chicken |
| breast halves | ||
| 2 | c | Broccoli slaw OR coleslaw |
| mix | ||
| 1/2 | Red bell pepper, cut into | |
| strips 2×1/4-inches 1/2 | ||
| cup about | ||
| 2 | T | Brown bean sauce OR less |
| hoisin sauce see note | ||
| 2 | t | Sugar |
| 2 | t | Chile puree with garlic |
| 1 | t | Finely chopped gingerroot |
| 4 | c | Hot cooked rice, to serve |
INSTRUCTIONS
Heat broth to boiling in 10-inch skillet. Add chicken: reduce heat to medium low. Cover and cook about 8 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from broth; reserve broth. Cool chicken 5 minutes. Cut chicken across the grain into 2-inch pieces. Shred pieces with two forks along grain. Spray nonstick wok or 12-inch skillet with non-stick cooking spray; heat over medium high heat until cooking spray starts to bubble. Add slaw; stirfry about 2 minutes until crisp-tender. Add bell pepper and chicken; stirfry 1 minute. Stir bean sauce, sugar, chile puree and gingerroot into reserved broth. Pour into wok; stirfry about 1 minute or until heated through. Serve over rice. Makes 6 servings, 185 cals each. 1 g fat. (5.5%cff). 1g carb. WW-X=2 starch, 1 veg. REVIEW Scaled the recipe by half. Added dried vegetable flakes (Perc) to the broth. We use cabbage slaw mix, Black Bean Garlic Sauce, no sugar. Served with jasmine and long-grain white rice (50:50), and sliced Bosc pear. At first, we missed the oil but the spices quickly changed our minds. Recommended. >from phannema@wizard.ucr.edu SOURCE: Betty Crocker's Chinese Low-Fat Cooking (1995) General Mills. MacMillan ISBN 0028603915. Notes: Using precut vegetables, such as broccoli slaw or coleslaw mix, saves time. *Hoisin sauce can be substituted for the brown bean sauce; Decrease sugar to 1 teaspoon. Recipe by: Betty Crocker's Chinese Low-Fat Cooking Posted to Digest eat-lf.v097.n010 by KitPATh <phannema@wizard.ucr.edu> on Jan 11, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 475
Calories From Fat: 322
Total Fat: 35.7g
Cholesterol: 114.8mg
Sodium: 834.2mg
Potassium: 407.7mg
Carbohydrates: 4.4g
Fiber: <1g
Sugar: 2g
Protein: 31.8g