* Exported from MasterCook *
Oriental Chicken Topping
Recipe By : Low-Fat Meals, Woman's Day, 4/96
Serving Size : 4 Preparation Time :0:00
Categories : Chicken Potatoes
Luncheon
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 large idaho baking potatoes -- baked
1 tablespoon vegetable oil
2 small boneless skinless chicken breast halves
--cut into thin strips
--about 2 cups
1 small red onion -- diced
1/2 cup red bell pepper strips
1/2 cup thinly sliced carrots
1 cup snow peas -- halved diagonally
1 cup chicken broth
2 teaspoons grated fresh ginger
2 teaspoons cornstarch
2 tablespoons reduced-sodium soy sauce
1. In large nonstick skillet, over medium-high heat, heat oil. Add chicken;
cook, stirring until browned and cooked through, about 6 to 7 minutes. With
slotted spoon, remove chicken from skillet; set aside. Add onion, red
pepper and carrots. Cook until crisp-tender, about 4 to 5 minutes. Stir in
snow peas, chicken broth and ginger. Bring to boil; reduce heat. Simmer
until vegetables are tender, about 4 to 5 minutes.
2. Return cooked chicken to skillet. In small bowl, combine cornstarch with
soy sauce. Add to skillet; stir. Bring to boil; cook until thickened, about
1 minute.
3. Cut potatoes in half lengthwise, cutting almost to base of potato. Mash
slightly with fork, leaving in skins. Spoon chicken and vegetable mixture
over each potato, dividing evenly.
Makes 4 servings. Preparation time: About 30 minutes. Cooking time: About
15 minutes.
Per serving: About 267 cal, 17 g pro, 34 g car, 5 g fat, 17% cal from fat,
35 mg cholesterol, 450 mg sod, 4 g fiber.
Busted by Gail Shermeyer <
[email protected]>
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