We lightened up this dish by stir-frying the chicken in the wok instead of cooking it in the deep-fat fryer, so you get all the flavor without the fat! The garlic and ginger lend authenticity to this classic Asian dish.
Ingredients:
- 2 tablespoons rice vinegar
- 3 cloves garlic, minced
- 2 tablespoons reduced-sodium soy sauce
- ½ teaspoon minced fresh ginger
- ¼ teaspoon red pepper flakes (optional)
- 6 ounces boneless skinless chicken breasts
- 1 teaspoon vegetable oil
- 3 green onions, cut into 1-inch pieces
- 1 large green bell pepper, cut into 1-inch squares
- 1 tablespoon cornstarch
- ½ cup fat-free reduced-sodium chicken broth
- 2 tablespoons apricot fruit spread
- 1 can (11 ounces) mandarin orange segments
- 2 cups hot cooked white rice or Chinese egg noodles
Directions:
- Combine vinegar, garlic, soy sauce, ginger and red pepper in medium bowl. Cut chicken crosswise into 1/2-inch strips. Toss chicken with vinegar mixture. Marinate 20 minutes at room temperature.
- Heat oil in wok or large nonstick skillet over medium heat. Drain chicken; reserve marinade. Add chicken to wok; stir-fry 3 minutes or until no longer pink. Stir in onions and bell pepper.
- Stir cornstarch into reserved marinade.
- Stir broth, fruit spread and marinade mixture into wok. Cook and stir 1 minute or until sauce boils and thickens. Add orange segments; heat through. Serve over rice. Garnish with orange slices and fresh herbs, if desired. Makes 4 servings.
Nutrition per Serving:
(Serving size = ¼ of chicken mixture with ½ cup cooked rice)
- Calories = 256
- Total fat = 2 g
- Saturated fat = 1 g
- Cholesterol = 17 mg
- Carbohydrate = 37 g
- Fiber = 1 g
- Protein = 14 g
- Sodium = 320 mg
Dietary Exchanges:
- Vegetable = 1
- Fruit = ½
- Starch = 2
- Meat = 1
Source: www.diabeticcooking.com
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