Spicy shredded chicken and vegetables

6 Servings

Ingredients

Quantity Ingredient
⅓ cup Reduced-sodium chicken broth; defatted
½ pounds Skinless boneless chicken breast halves
2 cups Broccoli slaw OR coleslaw mix
½ medium Red bell pepper; cut into strips 2x1/4-inches, (1/2 cup) , about
2 tablespoons Brown bean sauce OR less hoisin sauce; see note
2 teaspoons Sugar
2 teaspoons Chile puree with garlic
1 teaspoon Finely chopped gingerroot
4 cups Hot cooked rice; to serve

Directions

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. (5½%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@... 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@...> on Jan 11, 1998

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