P.F. Chang's Ginger Chicken with Broccoli Reduced Calorie Version
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Chicken:1/2 cup egg substitute (such as Egg Beaters)1/4 teaspoon white pepper1/4 teaspoon salt1 pound boneless, skinless chicken breasts, slicedStir-Fry sauce:1/2 cup soy sauce2 tablespoons rice wine vinegar6 packets Sweet-N-Low artificial sweetener1/2 cup chicken broth3 cups chicken broth8 ounces broccoli florets2 tablespoons diet Parkay margarine2 tablespoons minced peeled fresh ginger2 tablespoons minced green onion1 teaspoon minced garlic1/4 cup cornstarch1 teaspoon Asian sesame oil
Marinate the chicken ahead of time by combining the egg substitute, white pepper, and salt. Add the chicken pieces and marinate, covered, in the refrigerator for at least 3 hours. Drain well when ready to use. Discard the marinade.
Combine the ingredients for the stir-fry sauce and set aside.
Bring the 3 cups chicken broth to a boil in a wok or skillet, then reduce to a simmer. Add the drained pieces of marinated chicken and cook not quite all the way through. Remove the chicken from the pot, drain, and keep warm.
Put the broccoli in the simmering chicken broth and cook until crisp-tender. Drain and arrange in a ring on a serving platter and keep warm. Discard the broth and wipe the wok clean.
Heat the wok again and add the margarine. Add the ginger, green onion, and garlic, sauteing for just a few seconds. Add the stir-fry sauce and simmer for a few minutes.
Add the reserved chicken and cook all the way through, 2 to 4 minutes. Mix the 1/4 cup cornstarch with 1/2 cup water and add to the simmering wok. Stir in the sesame oil. When the sauce has thickened, pour the stir-fry into the center of the broccoli ring.
Number of Servings: 4
Recipe submitted by SparkPeople user MRSTEJANO.
Combine the ingredients for the stir-fry sauce and set aside.
Bring the 3 cups chicken broth to a boil in a wok or skillet, then reduce to a simmer. Add the drained pieces of marinated chicken and cook not quite all the way through. Remove the chicken from the pot, drain, and keep warm.
Put the broccoli in the simmering chicken broth and cook until crisp-tender. Drain and arrange in a ring on a serving platter and keep warm. Discard the broth and wipe the wok clean.
Heat the wok again and add the margarine. Add the ginger, green onion, and garlic, sauteing for just a few seconds. Add the stir-fry sauce and simmer for a few minutes.
Add the reserved chicken and cook all the way through, 2 to 4 minutes. Mix the 1/4 cup cornstarch with 1/2 cup water and add to the simmering wok. Stir in the sesame oil. When the sauce has thickened, pour the stir-fry into the center of the broccoli ring.
Number of Servings: 4
Recipe submitted by SparkPeople user MRSTEJANO.
Nutritional Info Amount Per Serving
- Calories: 246.4
- Total Fat: 6.6 g
- Cholesterol: 59.7 mg
- Sodium: 3,640.8 mg
- Total Carbs: 17.5 g
- Dietary Fiber: 0.9 g
- Protein: 29.3 g
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