Chicken and broccoli

1 servings

Ingredients

Quantity Ingredient
1 tablespoon Cornstarch;
1 tablespoon Sherry or fat-free chicken broth
2 tablespoons Soy sauce;
2 mediums Size chicken breast halves;
1 tablespoon Vegetable oil;
½ cup Onions;
½ cup Fat-free chicken broth;
⅛ teaspoon Ground ginger;
⅛ teaspoon Garlic powder;
2 cups (6 oz) frozen boccoli cuts;
½ cup Fat-free chicken broth

Directions

SAUCE

CHICKEN

2 medium-size chicken breast halves without skin or visible fat 1 tbsp. vegetable oil ½ cup sliced onions 2 cups (6 oz.) frozen broccoli cuts ½ cup fat-free chicken broth Combine first 6 ingredients and mix until smooth to form a marinade. Bone chicken breasts. Freeze bones for later use in broth and cut chicken into bite-sized pieces. Place in marinade and refrigerate for 1-4 hours.

Drain well, reserving marinade for later use.

Fry chicken in vegetable oil in heavy frying pan until clear and firm. Remove chicken from frying pan with a slotted spoon, leaving as much of the fat as possible still in the frying pan. Add onions and broccoli to the fat in the frying pan. Slice any larger pieces to about ½-inch thickness. Cook and stir about 1 minute or until broccoli is thawed.

Add broth to vegetables, mix lightly, cover, and simmer for 5 minutes or until the broccoli is crisp-tender. Add marinade and cook and stir over moderate heat until sauce is thickened and clear. Add chicken and reheat to serving temperature. Serve ⅔ cup per serving over rice. Nutritive values per serving 194 CAL 9gm CHO 20gm PRO 8gm FAT 1212mg NA without rice Food exchanges per serving: 1 vegetable, 3 lean meat Low-sodium diets: Substitute ¼ cup lemon juice for soy sauce and use ¼ tsp. thyme instead of the ground ginger. The New Diabetic Cookbook by Mabel Cavaiani From: Fred Mueller Date: 08-22-93

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