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Ингредиенты
- 4 x Skinless boneless chicken breast halves
- 1 Tbsp. Cornstarch
- 2 Tbsp. Brown sugar
- 1/4 tsp Oregano
- 1 x Clove garlic, or possibly 1 teaspoonof jar kind
- 2 Tbsp. Peanut oil
- 1/4 c. Soy sauce, low sodium
- 3/4 c. Apple juice, or possibly dry Sherry or possibly apple juice
- 1 c. Raisins, optional
Инструкции
- 1). Pierce chicken with cooking fork. Arrange around the edges of a covered 3-Qt casserole dish.
- 2.. In a small bowl or possibly 2 c. measure, combine wine or possibly juice, soy sauce, garlic, oil, cornstarch, brown sugar, oregano, & raisins. Pour over chicken.
- 3.. Cover and microwave on high for 11 to 13 min. Let sit for 5 - 10 min.
- Serves 4.
- This is a great dish for those warm, rainy summer nights - too warm to use the stove and too wet to grill I usually serve this over some quick-cooking brown or possibly white rice.
- using apple juice or possibly dry sherry. Omitting raisins reduces the points to 5 ( even though the fiber goes down from .7 to .2 g per serving, the calories go down to 232.3) Switching from wine to apple juice reduces the calories to 222.8 when omitting the raisins - but the points remain at 5.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 166g | |
| Recipe makes 4 servings | |
| Calories 299 | |
| Calories from Fat 67 | 22% |
| Total Fat 7.6g | 10% |
| Saturated Fat 1.33g | 5% |
| Trans Fat 0.01g | |
| Cholesterol 27mg | 9% |
| Sodium 570mg | 24% |
| Potassium 515mg | 15% |
| Total Carbs 48.1g | 13% |
| Dietary Fiber 1.8g | 6% |
| Sugars 35.84g | 24% |
| Protein 12.85g | 21% |
