Chicken And Broccoli (Diabetic)

Course : Diabetic
Serves: 1
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Ingredients:

1 tablespoon cornstarch
1 tablespoon sherry or fat-free chicken broth
2 tablespoons soy sauce
1/2 cup fat-free chicken broth
1/8 teaspoon ground ginger
1/8 teaspoon garlic powder
2 medium skinless boneless chicken breast halves
1 tablespoon vegetable oil
1/2 cup sliced onions
2 cups frozen broccoli
1/2 cup fat free chicken broth
 

Preparation / Directions:

Combine first 6 ingredients and mix until smooth to form a marinade. Bone chicken breasts. Freeze bones for later use in broth and cut chicken into bite-sized pieces. Place in marinade and refrigerate for 1-4 hours. Drain well, reserving marinade for later use. Fry chicken in vegetable oil in heavy frying pan until clear and firm. Remove chicken from frying pan with a slotted spoon, leaving as much of the fat as possible still in the frying pan. Add onions and broccoli to the fat in the frying pan. Slice any larger pieces to about 1/2-inch thickness. Cook and stir about 1 minute or until broccoli is thawed. Add broth to vegetables, mix lightly, cover, and simmer for 5 minutes or until the broccoli is crisp-tender. Add marinade and cook and stir over moderate heat until sauce is thickened and clear. Add chicken and reheat to serving temperature. Serve 2/3 cup per serving over rice. Low-sodium diets: Substitute 1/4 cup lemon juice for soy sauce and use 1/4 tsp. thyme instead of the ground ginger.

 

Nutritional Information:

194 CAL 9gm CHO 20gm PRO 8gm FAT 1212mg NA without rice


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