Diabetic Chicken Recipes

Lemon Chicken And Broccoli Recipe





Ingredients:

1 lb boneless chicken cutlets
1/4 tsp salt
1/8 tsp freshly ground pepper
2 tsp vegetable oil, divided
1 tbsp minced fresh ginger, divided
1 tbsp chopped garlic, divided
1 bunch broccoli, (1 1/2 lbs.), cut - into florets, stems - peeled and sliced
1 cup fat-free chicken broth
2 tsp cornstarch
2 tbsp soy sauce
1/2 tsp grated lemon peel
3 tbsp fresh lemon juice
4 green onions, cut into 2-inch - pieces
2 cup cooked rice



Preparation:

1. Slice chicken into 1¦2-inch-wide strips and sprinkle with salt and
pepper.

2. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat.
Add half the chicken and half the ginger and garlic. Cook, turning once, 5
minutes, until chicken is golden. Transfer chicken with slotted spoon to
a plate. Add remaining chicken t!
o pan and cook 5 minutes as directed.

3. Heat remaining 1 teaspoon oil in same skillet over medium heat. Add
remaining ginger and garlic, as well as broccoli and broth. Bring to a
boil; cover and simmer 3 to 4 minutes.

4. Combine cornstarch, soy sauce, peel and lemon juice in cup. Add to
skillet; boil 1 minute. Return chicken to skillet; add onions and cook
until chicken is heated through. Serve with rice.

Per Serving Daily Goal Calories 305 2,000 (F), 2,500 (M) Total Fat 4.5 g 60
g or less (F), 70 g or less (M) Saturated Fat 1 g 20 g or less (F), 23 g
or less (M) Cholesterol 66 mg 300 mg or less Sodium 904 mg 2,400 mg or less
Carbohydrates 33 g 250 g or more!
Protein 33 g 55 g to 90 g Calcium 89 mg 1,000 mg

Notes: Stir-frying is a slim way to cook if you watch the oil and use a
nonstick skillet.

Prep time: 20 minutes Cooking time: 14 to 15 minutes Easy, low-fat,
low-calorie

Copyright © 1998, 1997 Meredith Corporation. All Rights Reserved.

MC formatted by Barb at PK using MC Buster 2.0f & SNT on 6/11/98





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Contributor: LHJ ONLINE http://www.lhj.com

Preparation Time: 0:00

Serves: 4

 

 

 

 



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