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Easy Make at Home Chinese Chicken*

Source of Recipe

diabet recipes


List of Ingredients

Easy Make-at-Home Chinese Chicken
Makes 4 servings

3 tablespoons frozen orange juice concentrate, thawed
2 tablespoons reduced-sodium soy sauce
2 tablespoons water
3/4 teaspoon cornstarch
1/4 teaspoon garlic powder
2 carrots, peeled
1 (12-ounce) package cut-up broccoli and cauliflower florets
Nonstick cooking spray
2 teaspoons canola oil
3/4 pound boneless skinless chicken breasts, cut into bite-size pieces
1-1/3 cups hot cooked rice





1. For sauce, stir together orange juice concentrate, soy sauce, water, cornstarch and garlic powder; set aside.

2. Use bottle opener or ice pick to make 4 to 5 lengthwise cuts down each carrot., not cutting completely through carrot. Cut crosswise into 1/4-inch-thick slices, forming flowers.

3. Spray nonstick wok or large skillet with cooking spray. Add carrots to wok. Stir-fry over high heat 1 minute. Add broccoli and cauliflower to wok. Stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Remove vegetables from wok or skillet; set aside.

4. Add oil to wok. Stir-fry chicken in hot oil 2 to 3 minutes or until no longer pink. Push chicken to sides of wok. Add sauce mixture; cook and stir until boiling. Return all vegetables to wok; cook and stir until mixture is heated through. Serve with hot cooked rice.

Nutrients per Serving
(1/4 of stir-fry and rice):
Calories 215
% calories from fat 14%
Total Fat 3 g
Sat. Fat 1 g
Protein 18 g
Carbohydrates 29 g
Cholesterol 32 mg
Sodium 351 mg
Dietary Fiber 4 g
Dietary exchanges
1 Starch
2 Meat
2 Vegetable





Recipe