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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
Diet informationThe Atkins’ Diet Originating way back in the 1960s, the famous atkins diet achieved most of its fame during the last decade. Although highly controversial, it enables weight reduction whilst allowing many of the foods you love, such as fatty meat and some dairy produce. On the atkins diet it is considered good to eat fat and protein, it is carbohydrates that need to be avoided. It is often referred to as a low carbohydrate/high protein, nutrition and weight loss system. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour. Unlike other diets, with the atkins diet the foods you are encouraged to eat continues to be nutrient-rich unprocessed foods such as meat, fish and, as a result, poultry. You also can eat shellfish, regular full fat cheese, butter and, as a consequence, olive oil. The Atkins’ Diet Theory The 'science' behind the atkins diet is that if we reduce your consumption of carbohydrates, our bodies will deplete our stored fat and we will lose weight |