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Old 03-18-2000, 11:32 AM   #1
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Join Date: Jan 2000
Location: Orange, Ct.
Posts: 5


* Exported from MasterCook *

Chicken-and-Broccoli Teriyaki with Noodles - 8 Points

Recipe By : Cooking Light - (March 2000) pg 104
Serving Size : 4 Preparation Time :0:00
Categories : Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 foil oven bag, - regular-size
cooking spray
1/3 cup teriyaki sauce -- low-sodium
2 tablespoons ginger -- peeled, minced fresh
1 tablespoon sugar
1 pound chicken thighs without skin -- cut into 1/2 in cube
1 cup chicken broth -- fat free, lo sodium
2 teaspoons cornstarch
1/2 teaspoon sesame oil -- dark
2 packages Chicken-flavored ramen noodles -- (3oz packages)
4 cups broccoli florets -- about 11 oz
8 ounces mushrooms -- quartered
8 ounces water chestnuts, canned -- sliced and drained
1/3 cup onions -- chopped, green

1. Coat inside of oven bag with cooking spray. Place bag on a large shallow baking pan.
2. Combine teriyki sauce, ginger, and sugar in a zip-top plastic bag. Add chicken to bag, seal. Marinate in refrigerator 2 hours, turning occasionally. Remove chicken from bag, reseving marinade. Combine reserved marinade, broth, and cornstarch; stir with a whisk. Stir in oil and 1 flavor packet from noodles (discard remaining flavor packet). Set aside.
3. Preheat oven to 475 degrees
4. Break each noodle package into four peieces. Place noodles in prepared bag. Pour broth mixture over noodles. Add broccoli, mushrooms and water chestnuts. Top with chicken. Fold edge of bag over to seal. Bake at 475 degrees for 30 minutes or until chicken is done. Cut open with a sharp knife, and peel back foil. Sprinkle with onions.

Yield: 4 servings (serving size: 1 3/4 cups).

Cooking Light:
CALORIES 425 (29% from fat); FAT 13.7g (sat 5.3g, mono 4.8g, poly 2.3g); PROTEIN 32g; CARB 45.3g; FIBER 4.6g; CHOL 94mg; IRON 4.4 mg; SODIUM 982mg; CALC 59mg

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