Oriental Chicken "A La Microwave"
An "FF&D" Entree . . Fast, Fit and Delicious !
Only 170 Calories per serving
Ingredients - for 4 servings
4 tablespoons white wine, divided
1 tablespoon low-sodium soy sauce
1 large clove garlic, minced
1 teaspoon honey
½ teaspoon grated lemon peel
1 packet artificial sugar substitute*
¼ teaspoon ground ginger
¼ teaspoon paprika
4 chicken cutlets (about 1 pound)
Few grains ground black pepper
1 teaspoon sesame seeds
1 teaspoon cornstarch
Chopped green onion,
fresh parsley for garnish
*sugar substitute= Sweet ‘N Low®, Splenda® etc
Yield: Makes 4 servings
In shallow 1½-quart micro-proof dish,
combine 1 tablespoon wine, soy sauce, garlic,
honey, lemon peel, sugar subsitute, ginger
and paprika. Add chicken and turn to coat.
Cover and refrigerate several hours.
To promote even cooking, tuck under any
thin ends of the chicken.
Spoon marinade over chicken.
Sprinkle with pepper and sesame seeds. Cover tightly with wax paper.
Place in microwave and cook on medium-high
power 6 to 8 minutes or just until cooked
through, turning dish if chicken appears to be
cooking unevenly. Remove from microwave
into a serving dish and keep warm.
In glass measuring cup, stir together the
cornstarch and the remaining 3 tablespoons
white wine; stir into drippings in dish.
Cook, uncovered, on high power 1 to 2 mins
or until sauce thickens slightly.
Pour over chicken and finally sprinkle with green onion and parsley.
Per serving: 170 calories
Oriental Style Sea Scallops
Oriental vegetables combined with a blend of
seasonings = healthy stir-fry and exotic flavor
Only 330 Calories per serving*
Ingredients - for 6 servings
1½ cups broccoli florets
1 cup thinly sliced onion
2 tablespoons sesame or vegetable oil
1 pound sea scallops
4 cups hot cooked rice
3 cups thinly sliced Napa cabbage or bok choy
2 cups snow peas, ends trimmed
1 cup shitake or common mushrooms, sliced
2 cloves garlic, minced
2 teaspoons ground star anise
¼ teaspoon ground coriander
½ cups chicken broth
¼ cup rice wine vinegar
2 - 3 teaspoons light reduced-sodium soy sauce
2 tablespoons cornstarch
¼ cup cold water
2 to 3 tablespoons NutraSweet® Spoonful™
Yield: Makes 6 servings
Stir-fry broccoli and onion 3 to 4 minutes in oil
in wok or large skillet. Add scallops, cabbage,
snow peas, mushrooms, garlic, anise and
coriander; stir-fry 2 to 3 minutes.
Add chicken broth, vinegar and soy sauce;
heat to boiling. Reduce heat and simmer,
uncovered, until scallops are cooked and
vegetables are tender, about 5 minutes.
Heat to boiling.
Mix cornstarch and cold water.
Stir cornstarch mixture into boiling mixture;
boil, stirring constantly, until thickened.
Remove from heat; let stand 2 to 3 minutes.
Stir in NutraSweet® Spoonful™, serve over rice.
NOTE: 2 teaspoons five-spice powder can be
substituted for the star anise and coriander;
amounts of vinegar and soy sauce may need
to be adjusted to taste.
Per serving: 330 calories *
1/6 recipe (approx. 2 oz. scallops and 2/3 cup rice)
330 calories, 20g protein, 49g carbohydrates,
6g total fat, <1g saturated fat, 26mg cholesterol,
2g fiber, 276 mg sodium. Diabetic Food Exchange:
2 lean meat, 2½ starches, 1 vegetable.