Chinese Chicken and Broccoli - 17g Carbs, 3g Fiber
From: dLife.com and Chef Becker
Try this delicious chicken recipe provided by dLife’s Chef Becker.
Average Rating: 5 stars
Total Ratings: 2
Difficulty: easy
Servings: 4
Carb Safe: Yes
4 Boneless, skinless chicken breasts, butterflied
and lightly pounded
1 head broccoli, cut up
3 Tbsp ginger, minced
3 Tbsp garlic, minced
1/2 cup scallions, chopped
2 tsp. Safflower oil
1 tsp Sesame oil
1/2 cup low sodium soy sauce
1 cup dehydrated shiitake mushrooms
2 cups water
2 Tbsp Cornstarch
1. Soak the shiitake mushrooms in a bowl of warm water till
pliable and soft, 20 minutes.
2. Remove them straining the soaking water through a sieve
or cheese cloth and reserving.
3. Slice up the mushrooms and reserve.
4. Slice up the chicken into thin pieces and coat with
1 Tbsp soy sauce, the sesame oil, and 2 Tbsp cornstarch.
5. Allow the chicken to marinate for 20 minutes.
6. In a heated wok or large saute pan, add the safflower
oil and briefly fry the chicken strips.
7. Add the ginger and garlic and toss together coating evenly.
8. Add the broccoli and 1/2 of the shiitake water to the
pan and cover steaming for 5 minutes until the broccoli
is cooked.
9. Add the scallions and remaining soy sauce to the pan
and cook 1 minute longer.
10. The resulting dish is one that is high in flavor and
low in carbohydrates.
11. For all intent and purposes, the cornstarch can be
omitted resulting in a broth as opposed to a sauce.
Nutrients per Serving:
244 Calories(19% of calories from fat), 5g Total Fat,
1g Saturated Fat, 79mg Calcium, 3mng Iron, 746mg Potassium,
32g Protein, 69mg Cholesterol, 1305mg Sodium,
17g Carbs, 3g Dietary Fiber
Dietary Exchanges:
Trace Starch/Bread, 2 Vegetables, 4 Lean Meat, 1/2 Fat
Member Reviews:
Rating: 5 stars
Submitted by: hmc12451
Wonderful flavor and easy to make.
Rating: 5 stars
Submitted by: newdonna
Made this last night, without the mushroooms. LOVED IT!