Chicken and Mushrooms Over Rice
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 1/2 |
pounds |
skinless boneless chicken breast -- cubed |
|
2 |
tablespoons |
low sodium soy sauce |
|
1 |
teaspoon |
cornstarch |
|
2 |
tablespoons |
vegetable oil |
|
8 |
ounces |
mushrooms -- sliced |
|
1 |
small |
onion -- diced |
|
1 |
clove |
garlic -- minced |
|
1 |
teaspoon |
ginger root -- minced |
|
1 |
cup |
peas -- frozen -- thawed |
|
5 |
ounces |
water chestnuts -- sliced |
|
12 |
ounces |
fat-free evaporated milk |
|
1/2 |
cup |
sherry |
|
1 |
teaspoon |
sesame oil |
|
1 |
tablespoon |
low sodium soy sauce |
|
1/4 |
teaspoon |
crushed red pepper |
|
1 |
tablespoon |
cornstarch |
|
3 |
cups |
rice -- cooked |
| Mix two tablespoons soy sauce and corn starch. Add chicken and coat and let sit for 15 minutes. Add oil to large frying pan. Heat to medium-high. Add onions, mushrooms, and chicken and brown on all sides. Add garlic and ginger and cook for 30 seconds. Reduce heat to medium. Add milk, water chestnuts, sesame oil, red pepper and soy sauce. Heat to boiling stirring to keep from burning and to get all the browned bits on the bottom of the pan. Mix corn starch with sherry until dissolved. Add to chicken mixture. Heat until it comes back to a boil stirring constantly until thickened. Lower heat and simmer for 30 minutes stirring occasionally. Serve over rice. Makes 6 servings. |
| Per Serving: 651 Calories; 8g Fat (11.2% calories from fat); 40g Protein; 97g Carbohydrate; 4g Dietary Fiber; 68mg Cholesterol; 477mg Sodium. Exchanges: 5 1/2 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 1 Fat. |