Ingredients:
2 1/2 cup water
1/2 cup soy sauce
1/4 cup rice wine or chicken broth
2 tbsp sugar
1/2 tsp aniseed or fennel seed
1 cinnamon stick
1 zest of one orange
4 slices of fresh ginger
1/4 tsp red pepper flakes
4 green onions, sliced thin
4 chicken breast halves, boned and sk, in removed
2 tsp cornstarch in 1 tb water
3 cup rice, cooked
1 green onion, sliced thin for garnis, h
Instructions:
In a large pan combine water, soy sauce, sugar, aniseed, cinnamon,
zest, ginger, green onions and red pepper flakes. Bring to a boil,
reduce heat and simmer for ten minutes. Add chicken and simmer for
about 30 minutes or until chicken is cooked through. Remove chicken
from pan. Strain 2 cups of the pan juices and bring to a boil in a
skillet. Add cornstarch mix and boil a few minutes to thicken. Add
chicken, stirring to coat and heat through. Serve chicken and sauce
over cooked rice and garnish with green onions. Per serving = 280
calories, 22 g protein, 2 g fat, 40 g carbo, 847 mg sodium. (1 g
saturated fat, 1 g monounsaturated fat, 49 mg cholesterol). NOTE: it
is easiest to remove zest with a vegetable peeler, when needing
strips.
Servings: 4
Chicken is ideal
for weight loss
and dieting
Healthy eating is far better than strict dieting, and weight loss achieved by a change of lifestyle lasts far longer than 'faddy' diets that are difficult to adopt for long periods.
Cooking more low fat chicken can enable you to lose weight gradually as part of a a controlled and healthy diet.
"The only thing chicken about Israel is their soup." - Bob Hope
Spiced Braised Chicken Recipe provided by Recipes To-Go
More information on low carb and low fat diets:Open Directory: Yahoo: |
