Chicken and Green Chile Torta
INGREDIENTS:
1 1/3 c Long-grain white rice
1/2 c Minced scallions
1 tb Rice-wine vinegar
1/2 ts Sugar
1 ts Fresh grated ginger
1 lg Clove garlic; minced
2 tb Reduced-sodium soy sauce
1 lb Boneless; skinless chicken
-breasts, cut into short
-strips
1/3 c Defatted chicken broth
1 1/2 ts Cornstarch
1/2 ts Sesame oil
1 lb Green beans; trimmed and cut
-on the diagonal into 1 inch
-pieces.
2 ts Canola oil
1 1/3 c Long-grain white rice
1/2 c Minced scallions
1 tb Rice-wine vinegar
1/2 ts Sugar
1 ts Fresh grated ginger
1 lg Clove garlic; minced
2 tb Reduced-sodium soy sauce
1 lb Boneless; skinless chicken
-breasts, cut into short
-strips
1/3 c Defatted chicken broth
1 1/2 ts Cornstarch
1/2 ts Sesame oil
1 lb Green beans; trimmed and cut
-on the diagonal into 1 inch
-pieces.
2 ts Canola oil
Bev, this comes from the "Healthy Cook" book put out by Prevention. I shall post more soon. Nadia
Cook the rice according to the package directions. Meanwhile, place the scallions, vinegar, sugar, ginger, garlic and 1 tablespoon of the soy sauce in a large bowl and whisk to combine. Add the chicken and stir until coated. Let stand at room temperature for 3 minutes. In a glass measuring cup, stir togeether the broth, cornstarch, sesame oil and the remaining 1 tablespoon soy sauce: set aside. In a large no-stick skillet, bring 1/4 cup water to boil. Add the beans. Cover and cook over high heat for 3 to 4 minutes, or until bright green and crisp tender. Drain and set aside. Wipe the skillet dry. Add the canola oil and warm over medium-high heat. Add the chicken mixture and cook, stirring, for 3 minutes. Add the beans and cook, stirring for 2 minutes. Stir in the cornstarch mixture. Continue cooking and stirring until the sauce begins to thicken and just comes to a boil. Cook, stirring, for 2 minutes, or until the beans are hot. Serve over rice.
Makes 4 servings. Per serving: 427 calories, 6.4 g. fat (14% of calories:, 32.2 g protein, 58.7 g. carbohydrates, 0.9 g. dietary fiber, 69 mg. cholesterol, 346 mg. sodium.
Variation Turkey-and-Asparagus Stir-Fry: Replace the chicken with turkey breast. Replace the green beans with asparagus.
Cook the rice according to the package directions. Meanwhile, place the scallions, vinegar, sugar, ginger, garlic and 1 tablespoon of the soy sauce in a large bowl and whisk to combine. Add the chicken and stir until coated. Let stand at room temperature for 3 minutes. In a glass measuring cup, stir togeether the broth, cornstarch, sesame oil and the remaining 1 tablespoon soy sauce: set aside. In a large no-stick skillet, bring 1/4 cup water to boil. Add the beans. Cover and cook over high heat for 3 to 4 minutes, or until bright green and crisp tender. Drain and set aside. Wipe the skillet dry. Add the canola oil and warm over medium-high heat. Add the chicken mixture and cook, stirring, for 3 minutes. Add the beans and cook, stirring for 2 minutes. Stir in the cornstarch mixture. Continue cooking and stirring until the sauce begins to thicken and just comes to a boil. Cook, stirring, for 2 minutes, or until the beans are hot. Serve over rice.
Makes 4 servings. Per serving: 427 calories, 6.4 g. fat (14% of calories:, 32.2 g protein, 58.7 g. carbohydrates, 0.9 g. dietary fiber, 69 mg. cholesterol, 346 mg. sodium.
Variation Turkey-and-Asparagus Stir-Fry: Replace the chicken with turkey breast. Replace the green beans with asparagus.