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Easy Make-at-Home Chinese Chicken
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Publications International, Ltd., the Editors of. "Easy Make-at-Home Chinese Chicken." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/easy-make-at-home-chinese-chicken-a-recipe.htm> 11 October 2008.
Easy Make-at-Home Chinese Chicken
Yield: Makes 4 servings
Ingredients:
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
Nonstick cooking spray
2
carrots, cut crosswise into 1/4-inch slices
1
(12-ounce) package frozen broccoli and cauliflower florets, thawed
2
teaspoons canola oil
3/4
pound boneless skinless chicken breasts, cut into bite-size pieces
1-1/3
cups hot cooked rice
Preparation:
1.
For sauce, stir together orange juice concentrate, soy sauce, water, cornstarch and garlic powder; set aside.
2.
Spray nonstick wok or large skillet with cooking spray. Add carrots; stir-fry over high heat 1 minute. Add broccoli and cauliflower; stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Remove vegetables from wok; set aside.
3.
Add oil to wok. Stir-fry chicken in hot oil 2 to 3 minutes or until cooked through. Push chicken up side of wok. Add sauce; cook and stir until boiling. Return vegetables to wok; cook and stir until heated through. Serve over hot cooked rice.
Tip:
To cut carrots decoratively, use a citrus stripper or grapefruit spoon to cut 4 or 5 grooves into whole carrots, cutting lengthwise from stem end to tip. Then cut carrots crosswise into slices.
Nutritional Information:
| Serving Size: 1/4 of stir-fry and rice | |
| Fiber | 4 g |
| Carbohydrate | 29 g |
| Cholesterol | 32 mg |
| Saturated Fat | <1 g |
| Total Fat | 3 g |
| Calories from Fat | 14 % |
| Calories | 215 |
| Protein | 18 g |
| Sodium | 351 mg |
Dietary Exchange:
| Meat | 2 |
| Vegetable | 2 |
| Starch | 1 |
This recipe appears in: Chinese
