Chinese-Style Glazed Chicken Breasts

RECIPE

Serve with asparagus and rice.

Yield
4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce)

Ingredients
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons hoisin sauce
1 tablespoon apricot preserves or fruit spread
4 (4-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon vegetable oil

Preparation
Combine first 3 ingredients in a small bowl; set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle chicken with salt and pepper.

Heat vegetable oil in a large skillet over medium-high heat. Add chicken, and sauté for 3 minutes on each side. Remove chicken from pan. Reduce heat; carefully stir in broth mixture. Return chicken to pan; cook 3 minutes or until done, turning to coat.

Nutritional Information
Calories:186 (25% from fat)
Fat:5.1g (sat 0.9g,mono 1.3g,poly 2.5g)
Protein:26.7g
Carbohydrate:6.9g
Fiber:0.3g
Cholesterol:66mg
Iron:0.9mg
Sodium:526mg
Calcium:17mg

SS Recipes

Stir-Fried Tofu, Shiitake Mushrooms, and Chinese Peas

RECIPE

In this recipe, fresh ginger is combined with salt then sits for five minutes. The salt draws out some of the ginger juice, making it drier, which is better for stir -frying; it also decreases the ginger's pungency.

Yield
2 servings (serving size: 1 3/4 cups)

Ingredients
1 tablespoon julienne-cut peeled fresh ginger
1/2 teaspoon kosher or sea salt
1 teaspoon cornstarch
1 tablespoon vegetable oil
2 cups thinly sliced shiitake mushroom caps
1 cup snow peas, trimmed
1/2 teaspoon minced bird chile or 1 teaspoon minced serrano chile
1 (12.3-ounce) package reduced-fat firm tofu, drained and cubed
1/2 cup (1-inch) sliced green onions
3 tablespoons low-sodium soy sauce

Preparation
Combine ginger and 1/2 teaspoon salt in a small bowl; let stand for 5 minutes. Rinse ginger with cold water; pat dry. Combine ginger and cornstarch in bowl.

Heat oil in a wok or large nonstick skillet over medium-high heat. Add mushrooms, and stir-fry 2 minutes or until tender. Add the ginger mixture, snow peas, and chile, and stir-fry 2 minutes. Add tofu; stir-fry 1 minute. Add onions and soy sauce; stir-fry 2 minutes.

Nutritional Information
Calories:208 (41% from fat)
Fat:9.4g (sat 2g,mono 2.5g,poly 4g)
Protein:15.4g
Carbohydrate:16.2g
Fiber:3.4g
Cholesterol:0.0mg
Iron:4.7mg
Sodium:775mg
Calcium:120mg

SS Recipes