America's Most Wanted Recipes Without the Guilt by Ron Douglas

Author:Ron Douglas
Language: eng
Format: epub, pdf
Publisher: Atria Books
Published: 2011-01-03T16:00:00+00:00

NUTRITIONAL INFORMATION (PER SERVING)

Calories:

205

Fat:

6.6 grams

Protein:

27.52 grams

Carbohydrates:

4.54 grams

Dietary Fiber:

1.01 grams

The original P.F. Chang’s China Bistro version has 300 calories per serving. By using artificial sweetener and diet margarine, you save 95 calories per serving.

P.F. CHANG’S CHINA BISTRO

Ginger Chicken with Broccoli

Chicken

½ cup egg substitute (such as Egg Beaters)

¼ teaspoon white pepper

¼ teaspoon salt

1 pound boneless, skinless chicken breasts, sliced

Stir-Fry Sauce

½ cup soy sauce

2 tablespoons rice wine vinegar

6 packets Sweet’n Low (or your favorite reduced-calorie sugar substitute for cooking)

½ cup chicken broth

3 cups chicken broth

8 ounces broccoli florets

2 tablespoons diet margarine

2 tablespoons minced peeled fresh ginger

2 tablespoons minced green onion

1 teaspoon minced garlic

¼ cup cornstarch

½ cup water

1 teaspoon Asian sesame oil

1. Marinate the chicken ahead of time: Combine the egg substitute, white pepper, and salt. Add the chicken pieces and marinate, covered, in the refrigerator for at least 3 hours. Drain well when ready to use. Discard the marinade.

2. Make the stir-fry sauce: Combine the soy sauce, vinegar, sweetener, and ½ cup chicken broth and set aside.

3. Bring the 3 cups chicken broth to a boil in a wok or skillet, then reduce to a simmer. Add the drained pieces of marinated chicken and cook not quite all the way through. Remove the chicken from the wok, drain, and keep warm.

4. Put the broccoli in the simmering chicken broth and cook until crisp-tender. Drain and arrange in a ring on a serving platter and keep warm. Discard the broth and wipe the wok clean.

5. Heat the wok again and add the margarine. Add the ginger, green onion, and garlic, sautéing for just a few seconds. Add the stir-fry sauce and simmer for a few minutes.

6. Add the reserved chicken and cook all the way through, 2 to 4 minutes. Mix the cornstarch with the water and add to the simmering wok. Stir in the sesame oil. When the sauce has thickened, pour the stir-fry into the center of the broccoli ring.

Serves 4

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