- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 96.8
- Total Fat: 2.1 g
- Cholesterol: 16.7 mg
- Sodium: 681.1 mg
- Total Carbs: 11.1 g
- Dietary Fiber: 3.5 g
- Protein: 9.8 g
Asian Style Chicken and VegetablesSubmitted by: RLT5089
IntroductionThis is a very low calorie, high fiber, low fat recipe--but still very filling. For those who do not eat meat, a cup of beans, 6-8 oz tofu or 3-4 egg white omelet can be substituted for the chicken. This is a very low calorie, high fiber, low fat recipe--but still very filling. For those who do not eat meat, a cup of beans, 6-8 oz tofu or 3-4 egg white omelet can be substituted for the chicken.
4 ounces chicken breast without skin, sliced very thinly
1 tablespoon soy sauce
1 teaspoon vegetable oil
2 teaspoons minced garlic
2 cups cabbage, cut into bite-sized pieces
1 carrot, sliced thin
2 cups cauliflower, cut into bite-sized pieces
1 cup of celery, also sliced thin
1 cup sliced mushrooms
1 tablespoons chicken broth powder (I used chicken bouillon powder)
4 cups water
1 T. cornstarch mixed with water
Salt and pepper to taste
Pour soy sauce over chicken. Let marinate approximately 5 minutes.
In a large, deep skillet, warm half of the oil (1/2 tsp) over medium-high heat. Add chicken. Fry for 2-3 minutes stirring constantly or until chicken is fully cooked. Set aside (It is important to set aside the chicken while the vegetables cook so that it does not dry out and get tough).
Add and warm the rest of the oil (1/2 tsp) and the minced garlic. Fry for about 1 minute or until lightly browned. Add the four cups of water. Stir in the chicken bouillon powder mixing well. Add the cornstarch mixed with water (make sure it is mixed well before adding). Add cauliflower, celery, carrots, cabbage, and mushrooms. Stir. Cover and cook 3-4 minutes. Vegetables should still be a little crisp and not mushy. Add cooked chicken and salt/pepper to taste.
Serving Size: serves four
Number of Servings: 4
Recipe submitted by SparkPeople user RLT5089.