A Chinese Chicken main dish packed with healthy vegetables along with chicken breasts, soy sauce, sherry and ginger.
1 cup flour
12 ounces chicken breasts, skinned and boneless
1 tablespoon vegetable oil
1 cup broccoli flowerettes
1 cup caulifowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon ginger root
1 teaspoon arrowroot dissolved in 2 tablespoons water
1/4 teaspoon sesame oil
Trim any fat from chicken and thinly slice diagonally. In a large non-stick or wok, heat oil and stir-fry chicken three or four minutes or until cooked through.
Remove with a slotted spoon and keep warm. Add the broccoli and the cauliflower and stir-fry for two minutes.
Add mushrooms, green onions, soy sauce, sherry and ginger-root and stir-fry two more minutes.
Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Serving size: 1 serving
Calories: 256; Total Fat: 10g; Cholesterol: 72mg; Sodium: 353mg; Carbohydrates: 9g Protein: 30g
Food exchanges: 3-1/2 low fat meat exchanges, 2 vegetables
Chinese Chicken Wings
A truly Chinese flavor in these chicken wings with brown sugar, soy sauce, ginger and mustard.
2 dozen chicken wings, cut in pieces at joint (discard wing tips) 1/2 cup brown sugar 1/2 cup soy sauce 1 tablespoon ground ginger 1 tablespoon dry-mustard 1/2 teaspoon garlic powder
In large non-metal bowl, marinate wings over night. Place on cookie sheet close together and bake, uncovered for 60 to 90 minutes at 300 degrees. Baste wings frequently. Recipe makes 12 servings.
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