Oriental Chicken and Vegetables
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
Chicken Breast, no skin, 1 breast, bone and skin removedVegetable or canola oil, 2 tbsp1/2 tsp Watkins five-spice Oriental blendOnions, raw, .5 cup, chopped (Celery, raw, .5 cup, diced Green Peppers (bell peppers), .5 cup, strips *Snow peas, 1 cup Mushrooms, fresh, 1 cup pieces Low sodium Soy Sauce, 2 tbsp Water, tap, 1 cup (8 fl oz) Chicken boullion powder, 1 tspWhole wheat flour, 1 tbsp.WaterWhole grain brown rice
1. Cut chicken breast into bite size pieces. place in small bowl and toss with Oriental spice blend. (I used Watkins blend, but any combination of spices would do as well.)
2. Heat oil in a large skillet over medium heat.
3. While skillet heats, start rice cooking if using stove top method. Cook according to package directions.
4. When oil is hot, add chicken and chopped onions.. Cook until chicken is no longer pink.
5. Add other vegetables, 1 cup water, chicken boullion powder, and soy sauce. Reduce heat and cover. Cook 15-20 minutes, stirring occasionally..Do not cook dry.
7. Drain chicken and vegetables in collander; return liquid to skillet.
8. Whisk in 1 tbsp whole wheat flour. Add enough water to make a thin rue.
9. Return chicken and vegetable mix to skillet and stir to coat mixture in the sauce.
10. serve over a bed of rice.
Serving Size: makes 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user HYGILAC.
2. Heat oil in a large skillet over medium heat.
3. While skillet heats, start rice cooking if using stove top method. Cook according to package directions.
4. When oil is hot, add chicken and chopped onions.. Cook until chicken is no longer pink.
5. Add other vegetables, 1 cup water, chicken boullion powder, and soy sauce. Reduce heat and cover. Cook 15-20 minutes, stirring occasionally..Do not cook dry.
7. Drain chicken and vegetables in collander; return liquid to skillet.
8. Whisk in 1 tbsp whole wheat flour. Add enough water to make a thin rue.
9. Return chicken and vegetable mix to skillet and stir to coat mixture in the sauce.
10. serve over a bed of rice.
Serving Size: makes 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user HYGILAC.
Nutritional Info Amount Per Serving
- Calories: 231.4
- Total Fat: 1.8 g
- Cholesterol: 68.4 mg
- Sodium: 1,010.4 mg
- Total Carbs: 18.8 g
- Dietary Fiber: 5.4 g
- Protein: 33.5 g
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