* Exported from MasterCook *
Hawaiian Ginger-Chicken Stew - 4g Carbohydrate; trace Dietary Fiber
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCalorie (less than 300) LowerCarb
LowFat (Less than 20% fat)
Amount Measure Ingredient -- Preparation Method
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1 tablespoon sesame oil
1 pound chicken tenders -- cut into 1-inch pieces
1 piece fresh ginger -- 2-inch piece, peeled and cut into matchsticks or minced
2 garlic cloves -- thinly sliced
1/2 cup dry sherry
14 ounces reduced sodium chicken broth -- (1 can)
1 1/2 cups water
2 tablespoons reduced-sodium soy sauce
1 teaspoon Asian red chile sauce -- such as sriracha, or to taste
1 bunch mustard greens -- or chard, stemmed and chopped (6 to 7 cups), or 2 cups frozen chopped mustard greens
Heat oil in a Dutch oven over medium high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 6 mintues. Transfer to a plate with tongs.
Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3 minutes. Add broth and water, increase heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce, chile sauce and mustard green (or chard) and cook until the greens are tender, about 3 minutes. Return the chicken and any accumulated juices to the pot and cook until heated through, 1 to 2 minutes.
Makes 4 servings, about 1 cup each.
AuthorNote: This chicken stew has a bold ginger-flavored broth and provides a whole serving of leafy-green vegetables in each bowl.
Keep your freezer stocked with frozen chopped greens, such as mustard greens, collards or spinach. They meld into stews and soups in minutes - adding flavor, fiber and lots of healthy nutrients.
ChupaNote: I added a can of pineapple pieces with the juice, replacing the dry sherry with the pineapple juice. Also added a handful of shredded carrots, and a handful of minced red bell pepper. The teaspoon of chile sauce wasn't enough; I gave it a couple of dashes more.
Source:
"EatingWell 500 Calorie Dinners by Jessie Price, Nick Micco & The EatingWell Test Kitchen, 2010."
S(Formatted by Chupa Babi):
"Feb 2010"
Yield:
"4 cups"
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Per Serving (excluding unknown items): 208 Calories; 4g Fat (22.0% calories from fat); 30g Protein; 4g Carbohydrate; trace Dietary Fiber; 56mg Cholesterol; 712mg Sodium. Exchanges: 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 2615 0
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