[chellez]

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.
-------------------------------------------------------------------------
Original Recipe: Chinese Style Steamed Chicken
My Version: Chinese Style Baked Chicken
Family Rating:
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]

sounds great, and easy too! I'll have to try that one this weekend since that is when I usually crave chinese....