| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Grains |
Chinese |
Chinese, Lowfat, Entrees, 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 |
md |
Red bell pepper; cut into strips 2×1/4-inches, (1/2 cup) , about |
| 2 |
tb |
Brown bean sauce OR less hoisin sauce; see note |
| 2 |
ts |
Sugar |
| 2 |
ts |
Chile puree with garlic |
| 1 |
ts |
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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