Wednesday, July 28, 2010

Cooking Lean with Rachael Ray: Chicken and Broccoli with Orange Sauce

It's pretty tough to order Chinese take-out and make it a lean meal. That is, unless you have the will to order off the "diet menu". Let's be honest, even that doesn't really satisfy the craving for Chinese. Instead of denying yourself the delicious flavors you are looking for, try this recipe for Chicken and Broccoli with Orange Sauce on for size. The great part about making this dish at home is the control you have; control over the oil and salt content, as well as portion size.


CHICKEN AND BROCCOLI WITH ORANGE SAUCE
Serves 4


INGREDIENTS:


1/2 cup LOW SODIUM/FAT FREE chicken stock, divided
1 package Uncle Ben's Microwavable Brown Rice
1 small bunch scallions, thinly sliced on an angle
1 large bundle broccolini (or broccoli), trimmed and cut into 2-inch pieces
1 1/2 pounds boneless, skinless chicken breasts
Salt and pepper
2 tablespoons canola oil, divided
1 tablespoon ground ginger
3 to 4 cloves garlic, finely chopped
1/3 cup LOW SODIUM soy sauce
1/2 cup SUGAR-FREE orange marmalade


DIRECTIONS:


If using the microwavable rice, open the bag of rice to vent and microwave for 90 seconds (directions are on the package).
Add the scallions and fluff with a fork.


Bring a few inches of water to a boil for the broccolini or broccoli.
Meanwhile, thinly slice breast meat, butterfly each breast into cutlets; then thinly slice. Season sliced chicken with salt and pepper.
To boiling water, add some salt and broccolini/broccoli. Parboil the broccolini/broccoli for 3-4 minutes then drain, run under cool water and reserve.


Heat 1 tablespoon of oil in large nonstick skillet over high heat. To the very hot pan, add chicken and stir-fry until golden, no more than 5 minutes. Remove chicken to a plate and reserve. Add remaining tablespoon of oil to the pan, along with the ginger and garlic. Stir 30 seconds then add soy, marmalade and 1/2 cup stock. Add chicken and broccolini back to pan to heat until sauce is thickened.
Serve chicken and broccolini with a scoop of rice on top.


RESULTS:


What a great way to have take-out without having to leave your kitchen! The flavors are fantastic! Plus, by putting a scoop of rice on top (I used an ice cream scooper) instead of serving over rice, this keeps portions under control. You are then getting more of the meat and veggies, not mostly rice.


Rachael's recipe is already a pretty healthy dish. She created this as a better alternative to Chinese take-out. What a success! The only changes I made were to reduce the oil by one tablespoon, use low-sodium chicken broth and sugar free marmalade. These are just a few simple changes that can lean this dish out just a little more. This is a Chinese dish you can feel great about finishing. Now go ahead and have that fortune cookie!


Enjoy!

NUTRITION FACTS (per serving with 1/2 cup brown rice): 437.75 calories;  10.88g fat;  48.24g carbohydrate;  46.2g protein;  6.5g fiber

1 comment:

  1. Oh Yum! This recipe sounds dee-lish! I can't wait to try it out! I also wanted to let you know that I have linked your website to one of my posts. You can check it out here:

    http://my-frugal-lifestyle.com/2010/07/from-shoe-box-to-recipe-box/

    Thanks for having such an awesome blog!

    ReplyDelete

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