Monday, January 06, 2014
Average Rating: *****
Oriental Chicken and Broccoli
Preparation Time: 45 minutes
6 ounces skinless, boneless chicken breast
2 pounds fresh broccoli, stems and florets
1 can water chestnuts
1 can baby corn
1 cup sliced mushrooms
1 tablespoon sesame oil
1 egg white
1 tablespoon date sugar
1 tablespoon cornstarch
3 tablespoons chunky pineapple with juice
1 teaspoon Bragg Liquid Aminos
Place chicken in small steamer and steam for 25 minutes, then dice into small chunks.
Peel broccoli stems and cut florets and stems into pieces. Steam broccoli in a big pot for 15 minutes. Add the water chestnuts, baby corn, and small mushrooms and steam for 5 minutes more.
Whip the sesame oil with the egg white, then fold in the date sugar, cornstarch, pineapple with juice, and liquid aminos. Mix and simmer on low heat for 3 minutes.
Add chicken and egg white mixture to vegetables and toss.
Note: This recipe gives 10 ounces of vegetables per person with only 1.5 ounces of chicken as a flavoring. It is also good without the chicken.
CALORIES 322; PROTEIN 19g; CARBOHYDRATES 53g; TOTAL FAT 6.1g; SATURATED FAT 0.9g; CHOLESTEROL 19.8mg; SODIUM 161mg; FIBER 5.5g; BETA-CAROTENE 657ug; VITAMIN C 166mg; CALCIUM 99mg; IRON 3mg; FOLATE 120ug; MAGNESIUM 109mg; ZINC 2.1mg; SELENIUM 20.8ug