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The Recipe Instructions |
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Ingredients
1/2 cup orange juice
4 1/2 tsp oyster sauce
1 tbsp minced fresh ginger
1 tsp cornstarch
Nonstick cooking spray, as needed
12 oz boneless skinless chicken breasts, thinly sliced
4 oz jalapeño peppers - (abt 6), stemmed, seeded,
and thinly sliced - (1/2 cup)
4 oz poblano chile peppers - (abt 3), stemmed, seeded,
and thinly sliced - (3/4 cup)
8 garlic cloves, thinly sliced
1 tsp olive oil
1/4 cup slivered fresh basil or mint leaves
3 cup hot cooked white rice
Directions
Blend orange juice, oyster sauce and ginger into cornstarch in small bowl;
set aside.
Spray large nonstick skillet with cooking spray; heat over medium-high
heat. Add half the chicken; stir-fry 4 minutes or until chicken is no
longer pink in center. Remove; set aside. Repeat with remaining chicken.
Add chili peppers, garlic and oil to same skillet; reduce heat to medium.
Cook, partially covered, 8 minutes, stirring often, or until peppers are
tender. (If skillet becomes dry and peppers stick, add 1 to 2 tablespoons
water.)
Return chicken to skillet. Add orange juice mixture. Cook and stir until
sauce boils and thickens slightly. Remove from heat; stir in basil. Serve
over rice.
This recipe yields 4 servings.
Exchanges Per Serving: 3 1/2 Starch, 2 Meat, 1 1/2 Vegetable.
Nutrition Facts: Calories 391; Calories from fat 9%; Total Fat 4g;
Saturated Fat 1g; Protein 25g; Carbohydrates 60g; Cholesterol 54mg;
Sodium 593mg; Dietary Fiber 3g.
Comments: To add a subtle smoky flavor, roast jalapeño and poblano
chilies. When peppers are cool enough to handle, peel skin and chop.
The heat of chilies is concentrated in the seeds. By removing these, plus
the white or light green veins to which they adhere, you eliminate most of
the chile's fiery nature. To reduce the heat of this dish even more,
replace some or all the chili peppers with bell peppers.
Caution: Jalapeño and other peppers can sting and irritate the skin; wear
rubber gloves when handling peppers and do not touch eyes. Wash hands
after handling.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 130 Calories; 2g Fat (16.3% calories
from fat); 20g Protein; 6g Carbohydrate; trace Dietary Fiber; 49mg
Cholesterol; 98mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2
Vegetable; 0 Fruit; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Chicken And Chili Stir-Fry Recipe brought to you by Diet Recipes To-Go
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