Chicken And Broccoli Stir-Fry #2

2 servings

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Chicken And Broccoli Stir-Fry #2 Ingredients

3/4 c Fat-free chicken broth;	1 ts Canola oil
1 tb Teriyaki sauce; low sodium	6 oz Chicken breast; no skin, no
1 tb Cornstarch	2 c Broccoli florets
1/2 ts Sugar; or honey	1 c Baby carrots; cut in 1/2"
1 ts Ginger root; minced	2 c Cooked rice; hot
1/2 ts Chinese 5-spice

Instructions for Chicken And Broccoli Stir-Fry #2

(R-T-C = Ready to cook) Whisk together 1/2 cup broth, teriyaki marinade, cornstarch and sugar. Stir-fry gingerroot in 1/4 cup chicken broth and 1 teaspoon hot oil in a large skillet or wok for 1 minute. Add chicken sprinkled with Chinese 5-spice and stir-fry until golden brown and cooked through, 5 to 7 minutes. Transfer chicken to a plate. Stir-fry broccoli and carrots in same skillet or wok for 3 minutes. Stir in chicken and broth mixture. Cover and cook for 5 to 7 minutes. Serve immediately over rice. Serves 2 {This recipe originally found in the Quick & Healthy Cookbooklet from Summer 1996, I found to have too much fat, cut the fat, add the extra seasoning Chinese 5-spice and came up with a winner with less fat and less points. (Helen Deacey, Brampton, ON, Canada)} POINTS: 9 According to MC Nutritional Analysis Calculations: Calories 465.2, Total Fat 5.9g, Cholesterol 52mg, Carbohydrate 73.5g, Dietary Fibre 5.9 Food Exchanges Starch 3-1/2 Lean Meat 3, Vegetable 3, Fat 1/2 MC formatted and WW points added by hdeacey@sympatico.ca NOTES : Recipe from Quick & Healthy Summer 1996 (moderated) Recipe by: Moderated by Helen Deacey Posted to EAT-LF Digest by "Helen Deacey" on Mar 14, 1999, converted by MM_Buster v2.0l.

Main Ingredient: ChickenCuisine: Uncategorized

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