Showing posts with label chicken. Show all posts
Showing posts with label chicken. Show all posts
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
Chicken
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
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
Chicken
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
Thursday, March 24, 2011
Tuesday, August 10, 2010
Sunday, January 17, 2010
Friday, January 1, 2010
Tuesday, March 10, 2009
Monday, November 10, 2008
Bake the chicken wings instead of deep frying
This comment came from the main website to tell us how to bake the chicken wings instead of deep frying.
bake them instead of fry them so they didn't taste just like Hooters but they were still great and much better for you. I followed the instructions exact except I baked on a rack set over a jelly roll pan at 350 for 45 minutes. Then I turned the oven to 375 and sprayed the wings with Pam and let them bake 5 more minutes so they got crispy. Excellent and you'll never miss the deep fried taste!
bake them instead of fry them so they didn't taste just like Hooters but they were still great and much better for you. I followed the instructions exact except I baked on a rack set over a jelly roll pan at 350 for 45 minutes. Then I turned the oven to 375 and sprayed the wings with Pam and let them bake 5 more minutes so they got crispy. Excellent and you'll never miss the deep fried taste!
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