Lemon Chicken And Broccoli |
Course : Chicken
Serves: 4 |
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Ingredients:
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 garlic chopped |
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 medium green onions -- cut into 2-inch pieces |
2 cups cooked rice |
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Preparation / Directions:
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
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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 |
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