Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      pound         boneless chicken cutlets
     1/4  teaspoon      salt
     1/8  teaspoon      freshly ground pepper
   2      teaspoons     vegetable oil -- divided
   1      tablespoon    minced fresh ginger -- divided
   1      tablespoon    chopped garlic -- divided
   1      bunch         broccoli -- (1 1/2 lbs.), cut
                        -- into florets, stems
                        -- peeled and sliced
   1      cup           fat-free chicken broth
   2      teaspoons     cornstarch
   2      tablespoons   soy sauce
     1/2  teaspoon      grated lemon peel
   3      tablespoons   fresh lemon juice
   4                    green onions -- cut into 2-inch
                        -- pieces
   2      cups          cooked rice

Preparation:

1. Slice chicken into 1¦2-inch-wide strips and sprinkle with salt and pepper. 2. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add half the chicken and half the ginger and garlic. Cook, turning once, 5 minutes, until chicken is golden. Transfer chicken with slotted spoon to a plate. Add remaining chicken to pan and cook 5 minutes as directed. 3. Heat remaining 1 teaspoon oil in same skillet over medium heat. Add remaining ginger and garlic, as well as broccoli and broth. Bring to a boil; cover and simmer 3 to 4 minutes. 4. Combine cornstarch, soy sauce, peel and lemon juice in cup. Add to skillet; boil 1 minute. Return chicken to skillet; add onions and cook until chicken is heated through. Serve with rice. Notes: Stir-frying is a slim way to cook if you watch the oil and use a nonstick skillet. Prep time: 20 minutes Cooking time: 14 to 15 minutes Easy, low-fat, low-calorie

Nutritional Information:

Daily Goal Calories 305 2,000 (F), 2,500 (M) Total Fat 4.5 g 60 g or less (F), 70 g or less (M) Saturated Fat 1 g 20 g or less (F), 23 g or less (M) Cholesterol 66 mg 300 mg or less Sodium 904 mg 2,400 mg or less Carbohydrates 33 g 250 g or more Protein 33 g 55 g to 90 g Calcium 89 mg 1,000 mg