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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Easy Make-at-Home Chinese Chicken
Yield: Makes 4 servings
Ingredients:
3
tablespoons frozen orange juice concentrate, thawed
2
tablespoons reduced-sodium soy sauce
2
tablespoons water
3/4
teaspoon cornstarch
1/4
teaspoon garlic powder
Nonstick cooking spray
2
carrots, cut crosswise into 1/4-inch slices
1
(12-ounce) package frozen broccoli and cauliflower florets, thawed
2
teaspoons canola oil
3/4
pound boneless skinless chicken breasts, cut into bite-size pieces
1-1/3
cups hot cooked rice
Preparation:
1.
For sauce, stir together orange juice concentrate, soy sauce, water, cornstarch and garlic powder; set aside.
2.
Spray nonstick wok or large skillet with cooking spray. Add carrots; stir-fry over high heat 1 minute. Add broccoli and cauliflower; stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Remove vegetables from wok; set aside.
3.
Add oil to wok. Stir-fry chicken in hot oil 2 to 3 minutes or until cooked through. Push chicken up side of wok. Add sauce; cook and stir until boiling. Return vegetables to wok; cook and stir until heated through. Serve over hot cooked rice.
Tip
To cut carrots decoratively, use a citrus stripper or grapefruit spoon to cut 4 or 5 grooves into whole carrots, cutting lengthwise from stem end to tip. Then cut carrots crosswise into slices.
Nutritional Information:
| Serving Size: 1/4 of stir-fry and rice | |
| Fiber | 4 g |
| Carbohydrate | 29 g |
| Cholesterol | 32 mg |
| Saturated Fat | <1 g |
| Total Fat | 3 g |
| Calories from Fat | 14 % |
| Calories | 215 |
| Protein | 18 g |
| Sodium | 351 mg |
Dietary Exchange:
| Meat | 2 |
| Vegetable | 2 |
| Starch | 1 |
This recipe appears in:
Chinese
