Orange-sauced chicken stir-fry
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| ¾ | pounds | Chicken breast breast; boned skinless |
| 1 | cup | Unsweetened Orange juice; |
| 1 | tablespoon | Cornstarch; |
| 1 | tablespoon | Dry sherry; |
| 1 | tablespoon | Tamari or soy sauce; |
| ½ | teaspoon | Ground ginger; |
| Nonstick spray coating; | ||
| 4 | cups | Broccoli flowerets; |
| ½ | cup | Onion; sliced |
| 1 | tablespoon | Cooking oil; |
| 1⅓ | cup | Brown rice; cooked & hot |
| ½ | Orange; sliced | |
Directions
Rinse chicken; pat dry. Cut the chicken into 1" pieces. Set aside.
For sauce, stir together orange juice, cornstarch, sherry, tamari sauce, and ground ginger. Set aside. Spray a cold work or large skillet with nonstick coating. Preheat wok or skillet over medium heat. Add broccoli and onion; stir-fry for 2 or 3 minutes. Remove vegetables. Add oil to wok or skillet. Then, add chicken; stir-fry for 2 to 4 minutes or till tender and no longer pink. Push chicken from center of wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir for 2 minutes more. Return vegetables to wok or skillet; stir all ingredients together to coat with sauce.
Serve immediately over rice. Garnich w orange slices. Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE ½ FRUIT EXCHANGE + 1½ VEGETABLE EXCHANGES + ½ FAT EXCHANGE Source: Better Homes and Gardens Diabetic Cookbook Brought to you and yours via Nancy O'Brion and her Meal Master