Oriental Chicken and Vegetables
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of Oriental Chicken and Vegetables calories by ingredient
Introduction
This recipe could employ other vegetables to your personal taste. These were merely the ones I had on hand. the key to the tast is tyhe Oriental spice blend; the one I used contains star anise, cinnamon, fennel, cloves, and black pepper. Keep the sodium low by using reduced sodium soy sauce. This recipe could employ other vegetables to your personal taste. These were merely the ones I had on hand. the key to the tast is tyhe Oriental spice blend; the one I used contains star anise, cinnamon, fennel, cloves, and black pepper. Keep the sodium low by using reduced sodium soy sauce.Number of Servings: 2
Ingredients
-
Chicken Breast, no skin, 1 breast, bone and skin removed
Vegetable or canola oil, 2 tbsp
1/2 tsp Watkins five-spice Oriental blend
Onions, 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 tsp
Whole wheat flour, 1 tbsp.
Water
Whole grain brown rice
Directions
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.