Wednesday, March 30, 2011

Orange Chicken with WW points

Orange Chicken

Makes 4 Servings

½ cup water
½ cup light orange juice
1/4 cup Splenda sweetener
2 Tbl brown sugar
3 Tbl rice vinegar
2 Tbl reduced-sodium soy sauce
3 Tbl lemon juice
¼ tsp ground ginger
1/8 tsp pepper flakes
2 Tbl cornstarch

1 ¼ pounds boneless, skinless chicken breast, chopped into bite size pieces
1 large egg, beaten
¼ cup all-purpose flour
2 Tbl canola oil
1 small red pepper, chopped
1 small onion, chopped

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 Tbl of water and the cornstarch to create a slurry and whisk into the sauce. Bring the sauce to a low boil and cook for 1 minutes, 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 Tbl of 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 side and chicken is cook 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 the pan and cook for 4 to 5 minutes, or until slightly softened. Add the chicken to the pan and the the orange sauce. Stir to coat and serve.

Sauce can be made ahead, covered & refrigerated till needed.

Nutrition information per serving (1 cup)
Calories 290 – Carbohydrate 18g (Sugars 8g) - Total fat 9g (Sat Fat 1 g) - Protein 32g – Fiber 0g – Cholesterol 100 mg – Sodium 360mg – Food Exchange: 4 Lean Meat, 1 starch, ½ Carbohydrate – Carbohydrate choices: 1 ½ – WW point comparison: 6

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