Ingredients:
· 4 teaspoons cornstarch, divided · 5 teaspoons low-sodium soy sauce, divided · 1 teaspoon minced peeled fresh ginger · 1 teaspoon dark soy sauce · 1 teaspoon Chinese rice wine or dry sherry · 1/8 teaspoon white pepper · 2 garlic cloves, minced · 500g skinless, boneless chicken breast, cut into 2 x 2cm pieces · 1/2 cup fat-free, less-sodium chicken stock · 1 tablespoon brown sugar · 3 tablespoons tomato sauce · 2 1/2 tablespoons rice vinegar · 2 teaspoons chilli paste (from Woolies) · 1 teaspoon dark sesame oil · 1 tablespoon canola oil, divided · 1 cup diced onion · 1 cup diced green bell pepper · 1 cup diced medium red bell pepper · 1/2 cup slices green onions · 1 cup diced fresh pineapple Preparation 1. Combine 2 teaspoons cornstarch, 2 teaspoons low-sodium soy sauce, and next 5 ingredients (through garlic) in a medium bowl. Add chicken; stir well to coat. Set aside. 2. Combine chicken stock, remaining 2 teaspoons cornstarch, brown sugar, remaining 1 tablespoon low-sodium soy sauce, ketchup, vinegar, chilli paste, and sesame oil. 3. Heat 1/2 teaspoon canola oil in a large skillet over medium-high heat. Add diced onion, bell peppers, and green onions to pan; sauté 4 minutes or until crisp-tender. Transfer to a bowl. 4. Heat remaining 2 1/2 teaspoons canola oil in pan. Add chicken mixture to pan, and spread in an even layer; cook, without stirring, 1 minute. Sauté an additional 3 minutes or until chicken is done. 5. Return vegetable mixture to pan. Add soy sauce mixture and pineapple, stirring well to combine. Bring to a boil; cook 1 minute or until thickened, stirring constantly. 6. Serve with grilled veggies and egg noodles. Nutritional Information Amount per serving · Calories: 132 · Calories from fat: 0.0% · Fat: 3.8g · Saturated fat: 0.6 · Monounsaturated fat: 1.7g · Polyunsaturated fat: 1.1g · Protein: 12.7g · Carbohydrate: 12.2g · Fiber: 1.4g · Cholesterol: 31mg · Iron: 0.9mg · Sodium: 304mg · Calcium: 26mg
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AuthorsDr. Marike de Klerk Categories
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