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The Recipe Instructions |
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Ingredients
1 can fat-free reduced-sodium chicken bro, (14 oz), plus
enough water to measure 3 cups tota
3/4 cup wild rice, rinsed
1 cup orange juice
2 tbsp reduced-sodium teriyaki sauce
1 tsp cornstarch
1 tsp honey
2 garlic cloves, minced
3/4 lb boneless skinless chicken thighs, cut thin strips
Nonstick cooking spray, as needed
1/4 cup dried currants
1 orange, peeled, and
separated into segments
8 oz fresh snow peas - (2 1/2 to 3 cups)
= (or 1 [8-oz] package frozen snow
thawed)
3 tsp grated orange peel, divided
3 green onions, thinly sliced
diagonally
1/3 cup chopped fresh cilantro
Directions
Combine chicken broth mixture and rice in a large saucepan; bring to boil
over high heat. Reduce heat to low; simmer, partially covered, 45 to 55
minutes or until rice is tender. Drain off any excess liquid. Keep warm.
Blend orange juice, teriyaki sauce, cornstarch, honey and garlic in small
bowl until smooth.
Spray large nonstick skillet with cooking spray; heat over high heat. Add
chicken; stir-fry 4 minutes or until chicken is no longer pink in center.
Pour orange juice mixture and currants into skillet; boil, uncovered, 3
minutes. Add orange segments, snow peas and 1 1/2 teaspoons orange peel.
Cook and stir 2 minutes or until heated through.
Stir in onions and cilantro. Spoon over rice. Sprinkle with remaining 1
1/2 teaspoons orange peel.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Starch, 2 Meat.
Nutrition Facts: Calories 336; Calories from Fat 7%; Total Fat 3g;
Saturated Fat 1g; Protein 29g; Carbohydrates 49g; Cholesterol 52mg;
Sodium 343mg; Dietary Fiber 5g.
Comments: Wild rice is not actually a rice at all but a grass native to
the Great Lakes region. Its chewy texture and nutty flavor distinguish it
as arguably the most flavorful grain in the pantry.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 191 Calories; 1g Fat (2.4% calories
from fat); 6g Protein; 43g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol;
6mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 1 Fruit; 0
Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Orange Chicken Recipe brought to you by Diet Recipes To-Go
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The South Beach Diet
The South Beach diet is a diet plan created by Dr. arthur agatston, a cardiologist from miami, usa, which encourages the consumption of "good carbohydrates" instead of "bad carbohydrates" and "good fats" instead of "bad fats" Dr. agatston invented his system for people who have cardiac problems, as a consequence of his detailed analysis of scientific data completed on other weight loss regimes. Good foods include, lean beef, skinless poultry, fish, fat-free cheeses, peanut butter, lowfat milk and some vegatables, such as lentils, cabbage and water chestnuts. The Atkins’ Diet First invented by doctor atkins in the sixities, the atkins diet is still one of the most popular diets today. Having many well known film stars amongst its supporters, it enables weight reduction but still allows you to eat foods that are normally considered bad for diets, eg bacon and hard cheeses. On the atkins diet you eat protein and fat, avoiding carbohydrates almost completely. Because of this, it is known as a high protein, low carb, weight loss regime. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including, but not limited to, cereals and pasta made from white flour. With the atkins diet the foods you are encouraged to eat are nutrient-rich unprocessed foods such as meat, fish and poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil. The Atkins’ Diet Theory The logic of the popular atkins diet is that if we eat fewer carbohydrates, our bodies will use the fat we already carry and we will get rid of some fat The brassicas, Healthy super foods that also help your Your diet (examples: Cauliflower, Bok choy, Turnips and Horseradish) Altthough not always popular with children, these are packed with vitamins (including vitamin c and folate), minerals (eg. potassium and selenium), fibre, chlorophyll and antioxidents. Amongst most other great health giving properties, a few of these nutrients are believed by many to help reduce the cancer risk. |