Recipe provided by Chef Marlene Koch
MAKES 4 SERVINGS
Ingredients:
SAUCE
1⁄2 cup water
1⁄3 cup light orange juice
1⁄2 cup Splenda granulated sweetener
2 tablespoons brown sugar
3 tablespoons rice vinegar
2 tablespoons reduced-sodium soy sauce
3 tablespoons lemon juice
1⁄4 teaspoon ground ginger
1⁄8 teaspoon red pepper flakes
2 tablespoons cornstarch
CHICKEN
11⁄4 pounds boneless, skinless chicken breast, chopped
1 large egg, beaten
1⁄4 cup all-purpose flour
2 tablespoons canola oil
1 small red pepper, chopped
1 small onion, chopped
Directions:
1. To make the sauce, in a medium saucepan, whisk together the first nine ingredients (water through pepper flakes). Place the pan over medium-high heat and bring to a low simmer.
2. In a small bowl, mix together 2 tablespoons of water and the cornstarch to create a slurry and whisk into the sauce. Bring the sauce to a low boil and cook for 1minute, or until the sauce thickens and clears. Reduce the heat to low and allow to simmer.
3. Roll the chicken pieces in the egg and toss with flour to coat.
4. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add half of the chicken and cook 4 to 5 minutes, or until well browned on all sides and chicken is cooked through. Transfer the chicken to a bowl and cover. Heat the remaining oil and cook the remaining chicken pieces. Add the chicken to the bowl and set aside.
5. Add the red pepper and onion to pan and cook for 4 to 5 minutes, or until slightly softened. Add the chicken to the pan and then the orange sauce. Stir to coat and serve.
NUTRITION INFORMATION PER SERVING (1 CUP)
Calories 290 | Carbohydrate 18g (Sugars 8g) | Total Fat 9g (Sat Fat 1g) | Protein 32g | Fiber 0g | Cholesterol
100mg | Sodium360mg | Food Exchanges: 4 LeanMeat, 1 Starch, 1⁄2 Carbohydrate | Carbohydrate Choices: 1
1⁄2 | WeightWatcher Point Comparison: 6
