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Ингредиенты
- 3/4 c. fat-free chicken broth divided
- 1 Tbsp. teriyaki sauce low sodium
- 1 Tbsp. cornstarch
- 1/2 tsp sugar or possibly honey
- 1 tsp ginger root chopped
- 1/2 tsp Chinese 5-spice
- 1 tsp Canola oil
- 6 ounce chicken breast, no skin, no bone, R-Tablespoons-C cubed
- 2 c. broccoli florets
- 1 c. baby carrots cut in 1/2" chunks
- 2 c. cooked rice warm
Инструкции
- (R-Tablespoons-C = Ready to cook)
- Whisk together 1/2 c. broth, teriyaki marinade, cornstarch and sugar.
- Stir-fry gingerroot in 1/4 c. chicken broth and 1 tsp. warm oil in a large skillet or possibly wok for 1 minute. Add in chicken sprinkled with Chinese 5-spice and stir-fry till golden and cooked through, 5 to 7 min. Transfer chicken to a plate.
- Stir-fry broccoli and carrots in same skillet or possibly wok for 3 min. Stir in chicken and broth mix. Cover and cook for 5 to 7 min. Serve immediately over rice.
- Serves 2
- Summer 1996, I found to have too much fat, cut the fat, add in the extra seasoning Chinese 5-spice and came up with a winner with less fat and less points. (Helen Deacey, Brampton, ON, Canada))
- According to MC
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 505g | |
| Recipe makes 2 servings | |
| Calories 437 | |
| Calories from Fat 84 | 19% |
| Total Fat 9.44g | 12% |
| Saturated Fat 2.18g | 9% |
| Trans Fat 0.09g | |
| Cholesterol 44mg | 15% |
| Sodium 641mg | 27% |
| Potassium 756mg | 22% |
| Total Carbs 64.56g | 17% |
| Dietary Fiber 5.9g | 20% |
| Sugars 8.99g | 6% |
| Protein 22.21g | 36% |
