Easy Make-at-Home Chinese Chicken

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Easy Make-at-Home Chinese Chicken
Yield: Makes 4 servings

Ingredients:

3tablespoons frozen orange juice concentrate, thawed
2tablespoons reduced-sodium soy sauce
2tablespoons water
3/4teaspoon cornstarch
1/4teaspoon garlic powder
Nonstick cooking spray
2carrots, cut crosswise into 1/4-inch slices
1(12-ounce) package frozen broccoli and cauliflower florets, thawed
2teaspoons canola oil
3/4pound boneless skinless chicken breasts, cut into bite-size pieces
1-1/3cups hot cooked rice




Preparation:


1.For sauce, stir together orange juice concentrate, soy sauce, water, cornstarch and garlic powder; set aside.2.Spray nonstick wok or large skillet with cooking spray. Add carrots; stir-fry over high heat 1 minute. Add broccoli and cauliflower; stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Remove vegetables from wok; set aside.3.Add oil to wok. Stir-fry chicken in hot oil 2 to 3 minutes or until cooked through. Push chicken up side of wok. Add sauce; cook and stir until boiling. Return vegetables to wok; cook and stir until heated through. Serve over hot cooked rice.



Tip:
To cut carrots decoratively, use a citrus stripper or grapefruit spoon to cut 4 or 5 grooves into whole carrots, cutting lengthwise from stem end to tip. Then cut carrots crosswise into slices.


Nutritional Information:



Serving Size: 1/4 of stir-fry and rice



Fiber
4 g



Carbohydrate
29 g



Cholesterol
32 mg



Saturated Fat




Total Fat
3 g



Calories from Fat
14 %



Calories
215



Protein
18 g



Sodium
351 mg




Dietary Exchange:



Meat
2



Vegetable
2



Starch
1