Entrees - Phase 1 - Chinese Style Steamed Chicken




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chellez
09-29-2006, 11:15 AM
Want some Chinese food but don't want all the calories & sodium? Try this version that I made last night from The South Beach Diet: Quick & Easy Cookbook. Since I don't have a steamer.... I'm going to list both ways to make it.
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Original Recipe: Chinese Style Steamed Chicken
My Version: Chinese Style Baked Chicken
Family Rating: :D :D :D :D
Nutrition At A Glance: 220 calories, 2.5g fat, 1/2g saturated fat, 42g protein, 6g carbohydrate, 2g dietary fiber, 430mg sodium
Servings: 4
Ingredients:

4 (6-ounce) boneless, skinless chicken breasts
4 garlic cloves, minced
1 teaspoon minced fresh ginger
4 scallions, chopped
2 tablespoons low-sodium soy sauce
1 teaspoon red pepper flakes
3 1/2 to 4 cups of broccoli florets


Instructions to Steam:

Fill bottom part of steamer with 1 inch of water; bring to boil.
Toss chicken with garlic, ginger, scallions, soy sauce, and red pepper flakes, coating breasts well.
Place chicken in the steamer basket, pouring remaining soy sauce mixture over ckicken.
Lower basket into water container, reduce to a rapid simmer, and cover with a lid.
Steam for 5 minutes.
Turn chicken breasts, add broccoli, cover, and continue steaming until chicken is cooked through and broccoli is tender, 5 to 6 minutes more.
Serve hot.


Instructions to Bake:

Heat oven to 350 degrees F.
Fill a medium pot with hot water and bring to rapid boil.
Add broccoli to the pot and let boil until desired tenderness.
Toss chicken with garlic, ginger, scallions, soy sauce, and red pepper flakes, coating breasts well.
Place a sheet of aluminum on a large baking sheet. Spray lightly with baking spray.
Place marinated chicken on the baking sheet; pour remaining soy sauce mixture over the chicken.
Bake for approx 15 minutes or until juices run clear. Turn breasts half way through cooking time.
For sauce to cover the broccoli or to use for dipping, make a second batch of the marinade and heat on low heat in a small sauce pan.
Serve hot.

*Cooking times may vary due to differences in cookware and oven tempurates.


zoerba
01-17-2008, 02:09 AM
sounds great, and easy too! I'll have to try that one this weekend since that is when I usually crave chinese....