Friday, February 27, 2009

(13) Kung Pao Chicken

Another winning recipe! This was a perfect weeknight dinner. It was easy, made from things I had on hand in my pantry, and it was pretty quick to put together (about 30 minutes including chopping!). We served over basic white rice and added some mini eggrolls from the freezer. A definite keeper!

Kung Pao Chicken

Yield: 4 servings (serving size: about 1 cup chicken mixture and 1 1/2 teaspoons peanuts)
Source: Cooking Light Magazine, December 2005

CL Comments: Serve a delicately-spiced Asian dish on a bed of rice pilaf for a festive meal in about 30 minutes.

1 tablespoon canola oil, divided
4 cups broccoli florets
1 tablespoon ground fresh ginger (such as Spice World), divided
2 tablespoons water
1/2 teaspoon crushed red pepper
1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons hoisin sauce
2 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon cornstarch
4 garlic cloves, minced
2 tablespoons coarsely chopped salted peanuts

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add broccoli and 2 teaspoons ginger to pan; sauté 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan; keep warm.

Heat remaining 2 teaspoons oil in pan; add remaining 1 teaspoon ginger, crushed red pepper, and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.

Combine broth and next 5 ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. Sprinkle with peanuts.

Calories: 239 (30% from fat), Fat: 7.9g (sat 1.1g,mono 3.7g,poly 2.3g), Protein: 30.9g, Carbohydrate: 11.4g, Fiber: 3g, Cholesterol: 66mg, Iron: 1.8mg, Sodium: 589mg, Calcium: 60mg

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