Chicken And Broccoli from Healthy Diabetic Recipes

Chicken And Broccoli Recipe

Recipe Ingredients:

SAUCE

1.00 tb Cornstarch;
1.00 tb Sherry or fat-free chicken
-broth
2.00 tb Soy sauce;
0.50 c Fat-free chicken broth;
0.13 ts Ground ginger;
0.13 ts Garlic powder;

CHICKEN

2.00 md Size chicken breast halves;
1.00 tb Vegetable oil;
0.50 c Onions;
2.00 c (6 oz) frozen boccoli cuts;
0.50 c Fat-free chicken broth

Recipe Instructions:

2 medium-size chicken breast halves without skin or
visible fat 1 tbsp. vegetable oil 1/2 cup sliced
onions 2 cups (6 oz.) frozen broccoli cuts 1/2 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 1/2-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 2/3
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
1/4 cup lemon juice for soy sauce and use 1/4 tsp.
thyme instead of the ground ginger. The New Diabetic
Cookbook by Mabel Cavaiani

From: Fred Mueller Date: 08-22-93

Servings: 1

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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