- 2 skinless, boneless chicken breasts, 8 ounces each, halved
- 1 teaspoon fresh ginger, minced
- 1 teaspoon fresh garlic, minced
- 1 1/2 teaspoons sesame oil
- 1 tablespoon rice wine vinegar
- 1 teaspoon cornstarch
- 1 red onion, cut into 1-inch chunks ( about 1 cup )
- 1/2 cup sliced celery
- 1/2 cup blanched, sliced carrots
- 1 1/2 cups Sweet ‘n’ Sour Sauce (below)
- 1/2 cup broccoli florets, blanched
- 1/2 cup snow peas, blanched
- 1/2 cup frozen peas, thawed
Cut chicken into julienne strips. Combine ginger, garlic, 1/2 teaspoon sesame oil, vinegar, and cornstarch in a medium bowl. Add chicken strips and refrigerate 2 hours before cooking.In a large skillet, heat remaining 1 teaspoon oil until smoking. Add chicken and stir-fry about 1 1/2 to 2 minutes. Stir in onion, celery, carrots; cook another minute. Stir in sauce, broccoli, snow peas, and green peas. Cook until thoroughly heated. Serve with steamed rice. (Yield: 4 servings)
Sweet ‘n’ Sour Sauce
- 3/4 cup pineapple juice
- 1 tablespoon fresh ginger, minced
- 1 tablespoon brandy
- 1/3 cup low-sodium chicken broth
- 1/3 cup light brown sugar
- 2 tablespoons cornstarch
- 1 tablespoon low-sodium tomato paste
- 3/4 cup diced pineapple
Combine juice, brandy, brown sugar, tomato paste, ginger, and broth in a medium saucepan. Bring to a boil. In a measuring cup, mix cornstarch with about 3 tablespoons sauce mixture. Gradually stir cornstarch mixture into sauce mixture. Add diced pineapple. Cook, uncovered 1 minute, until sauce thickens. Remove from heat. This sauce can be made ahead of time and refrigerated.
Nutrition Information:(Serving size: 4 ounces chicken + 1 cup vegetables + 1/4 c. sauce)
- 362 calories
- 5.9 g fat
- 1.4 g sat. fat
- 85 mg cholesterol
- 145 mg sodium
|
