CHN: Redbook's Orange Stir-Fry Chicken
Source of Recipe
Redbook Magazine
Recipe Introduction
This chicken recipe is 1/3 the calories of most restaurant versions. It not only is lower in calories, but it is also lower in fat. Take for example Applebee's version -- it has a whopping 1,550 calories and 58 grams of fat. /jmp
SAUCE:
3/4 cup orange juice
1/4 cup honey
2 tablespoons low-sodium soy sauce
1 tablespoon cornstarch
1 teaspoon orange zest -- grated
1/2 teaspoon hot red pepper flakes
CHICKEN AND VEGGIES:
1/3 cup all-purpose flour
1/4 cup whole-wheat breadcrumbs
2 egg whites
1 pound boneless chicken breasts -- skinned and
-- cut into 1-inch pieces
2 tablespoons canola oil
2 tablespoons garlic -- minced
2 cups broccoli florets -- blanched (6 oz)
1 cup sugar snap peas
1 cup mushrooms sliced
1 red bell pepper -- seeded, cut
-- into thin strips
1 small bunch baby bok choy
1 can water chestnuts (5 oz) -- drained
-- (about 1 cup)
1 cup carrots -- shredded
1/4 cup sliced almonds -- toasted
1/4 cup crispy Chinese egg noodles
Combine sauce ingredients.
In a pie plate, combine flour and breadcrumbs. In a medium bowl beat egg whites. Toss chicken pieces in egg whites, then in flour mixture to coat.
In a large nonstick skillet or a wok, heat 1 tablespoon of the oil over medium-high heat. Add chicken and cook 4 to 5 minutes, until browned all over; remove from skillet.
Add remaining 1 tablespoon oil to skillet. Add garlic and all vegetables except carrots and stir-fry about 3 minutes. Add carrots and stir-fry 30 seconds. Pour sauce into skillet and stir-fry until sauce thickens about 2 minutes. Add chicken back to skillet and stir-fry 1 minute, until chicken and vegetables are coated with sauce. Remove from heat; sprinkle with almonds and noodles.
Serve with steamed rice (3/4 cup cooked rice per serving).
Makes 4 servings
Each serving including rice: 547 calories, 13 g fat, 34 g protein, 74 g carbohydrate.
Categories: Chicken, Chinese
Recipe typed for you by Judi Mae Phelps.
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