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Fuhrman's Oriental Chicken and Broccoli

Monday, January 06, 2014


Average Rating: *****

Oriental Chicken and Broccoli
www.DrFuhrman.com

Serves: 5
Preparation Time: 45 minutes

Ingredients:
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
Instructions:
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.

Per Serving:
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
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