Chinese Chicken and Broccoli - 19.9g Carbs, 4.1g Fiber, 2.3g Sugar
From: Chef Becker VIA DLife
Chicken breasts sauteed with ginger, broccoli, and mushrooms.
Prep Time: 30 min
Cook Time: 10 min
Servings: 4
4 each boneless skinless chicken breasts
8 oz Mushrooms, shiitake, dried
1 lb Broccoli, fresh
3 Tbsp fresh ginger root
3 Tbsp garlic cloves, chopped
1/2 cup chopped scallions
2 tsp safflower oil
1 tsp sesame oil
1/3 cup low sodium soy sauce
2 cup cold water
2 Tbsp cornstarch
Soak the shiitake mushrooms in a bowl of warm water till pliable and soft, 20 minutes. Remove them straining the soaking water through a sieve or cheese cloth and reserve water. Slice up the mushrooms and set aside.
Meanwhile, slice up the chicken into thin pieces and coat with 1 tbsp. soy sauce, sesame oil, and 2 tbsp. cornstarch. Allow the chicken to marinate for 20 minutes.
In a heated wok or large sauté pan, add the safflower oil and briefly fry the chicken strips.
Add the ginger and garlic and toss together coating evenly. Add the broccoli and 1/2 of the shiitake water to the pan and cover steaming for 5 minutes until the broccoli is cooked. Add the scallions and remaining soy sauce to the pan and cook 1 minute longer.
Servings: 4
Nutrition per Serving: 251.4 Calories, 5.4g Total Fat, 0.8g Saturated Fat, 0.7g Unsaturated Fat, 31.6g Protein, 873.1mg Potassium, 628.8mg Sodium, 19.9g Total Carbs, 4.1g Dietary Fiber, 2.3g Sugars
Dietary Exchanges: 1 Fat , 3 Vegetables , 4 Lean Meat
Posted by: chefgloria1030@yahoo.com
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