Chinese-Style Chicken Thighs - 3g Carbs, 0g Fiber, 2g Sugar
From: The American Heart Association Quick & Easy Cookbook,
2001 by the American Heart Association.
You can also prepare this Asian-inspired dish with chicken breasts.
Whichever you choose, serve the chicken and sauce alongside ramen
noodles or brown rice.
Serves: 4
Serving Size: 1 thigh and 1 tablespoon sauce per serving
4 chicken thighs (1 1/2 lb), skinned, all visible fat removed
2 Tbsp light soy sauce
2 Tbsp rice wine vinegar or cider vinegar
2 Tbsp dry sherry or orange juice
1 tsp toasted sesame oil
1 tsp honey
1/2 tsp bottled minced garlic
1 Tbsp orange juice or water
1 tsp cornstarch
Preheat oven to 375 degrees F.
Arrange chicken in a single layer in a glass baking dish. Set aside.
In a small bowl, stir together soy sauce, vinegar, sherry, sesame oil,
honey, and garlic. Pour over chicken. Bake, uncovered, 30 minutes, or
until chicken is tender and no longer pink in center. Remove chicken
from baking dish and keep warm.
Transfer sauce to a small saucepan. In a small bowl, stir together
orange juice and cornstarch. Add to sauce. Cook and stir over medium
heat until thickened and bubbly, about 3 minutes. Cook 2 minutes more,
stirring constantly. Serve chicken with sauce.
Microwave Method:
Prepare recipe as directed above, but cover baking dish with
vented plastic wrap and cook on 100% power (high) 6 to 7 minutes.
Rotate dish a half turn. Re-cover and cook on high for 6 to 8 minutes,
or until chicken is tender and no longer pink in center. Remove
chicken from baking dish and keep warm. Transfer sauce to a 2-cup
glass measuring cup. In a small bowl, stir together orange juice
and cornstarch. Add to sauce. Cook, uncovered, on 100% power (high)
for 1 to 2 minutes or until thick and bubbly, stirring every
30 seconds. Serve chicken with sauce.
Cook's Tip - -
When a recipe calls for wine or dry sherry, don't use cooking
sherry or cooking wine. These bottled cooking liquids are very
salty and have little resemblance to wine or sherry. You're
better off using the real thing or substituting water or fruit juice.
Serves: 4
Serving Size: 1 thigh and 1 tablespoon sauce per serving
Nutrition per Serving:
190 Calories, 9.5g Total Fat, 2.5g Saturated Fat, 0g Trans Fat,
2.5g Polyunsaturated Fat, 3.5g Monounsaturated Fat, 73mg Cholesterol,
263mg Sodium, 3g Carbs, 0g Fiber, 2g Sugar, 20g Protein
Dietary Exchanges: 3 lean meat
Change settings via the Web (Yahoo! ID required)
Change settings via email: Switch delivery to Daily Digest | Switch format to Traditional
Visit Your Group | Yahoo! Groups Terms of Use | Unsubscribe
No comments:
Post a Comment