Chicken breasts in lime and ginger
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | tablespoon | LIME JUICE, FRESH * |
| 1 | tablespoon | GRATED LIME PEEL * |
| 1 | teaspoon | REDUCED SODIUM SOY SAUCE * |
| ⅛ | teaspoon | RED PEPPER SAUCE * |
| 1 | pounds | BONELESS CHICKEN BREASTS (4) |
| 2 | tablespoons | WHOLE WHEAT FLOUR |
| 2 | tablespoons | SAFFFLOWER OIL |
| 2 | tablespoons | GINGER SAUCE - RECIPE BELOW |
| ¼ | cup | CHICKEN BROTH |
| 1 | tablespoon | CHOPPED GREEN ONIONS |
Directions
* INGREDIENTS FOR LIME MARINADE FOR CHICKEN ------------------------------------------------------------------------ MARINADE: COMBINE ALL INGREDIENTS IN A SMALL BOWL. COAT CHICKEN PIECES WITH MARINADE AND LET STAND FOR 1 HOUR - COVERED AND REFRIGERATED.
LIGHTLY SPRINKLE CHICKEN WITH FLOUR. HEAT OIL IN SKILLET OVER MEDIUM HIGH HEAT. ADD CHICKEN AND COOK UNTIL LIGHTLY BROWNED, ABOUT 4 TO 5 MINUTES. TRANSFER CHICKEN TO A WARMED PLATTER. SET ASIDE AND KEEP WARM.
ADD GINGER SAUCE AND CHICKEN BROTH TO SKILLET AND SIMMER COVERED OVER LOW HEAT FOR ABOUT 3 MINUTES.
SLICE CHICKEN BREASTS DIAGONALLY ¼ INCH THICK. FAN 1 SLICED BREAST ON EACH OF 4 DINNER PLATES. ADD GREEN ONIONS TO COOKED GINGER SAUCE AND SERVE SAUCE OVER CHICKEN.
GARNISH EACH SERVING WITH LIME WEDGES.
NOTE: 240 CALORIES PER SERVING, 12 g FAT, 5 mg CARBO, 151 mg SODIUM ------------------------------------------------------------------------- GINGER SAUCE: COMBINE 2 TABLESPOONS MINCED FRESH GINGER, 1 T CHOPPED FRESH BASIL, 1 T RED WINE VINEGAR, 1 T WATER, 2 TEASPOONS HONEY, 1½ TEASPOONS SOY SAUCE, 1 TEASPOON RICE WINE VINEGAR AND ¼ TEASPOON RED PEPPER FLAKES IN A BLENDER. WITH THE MACHINE ON, ADD ¼ CUP OIL IN A THIN STREAM UNTIL WELL BLENDED.