kettledrum (oh) and Easy Make-at-Home Chinese Chicken (recipes)

kettledrum (oh)

a large metal drum with a round bottom, used in an orchestra . A set of kettledrums is called timpani .

Easy Make-at-Home Chinese Chicken (recipes)

Easy Make-at-Home Chinese Chicken

Yield: Makes 4 servings

Ingredients:

3tablespoons frozen orange juice concentrate, thawed

2tablespoons reduced-sodium soy sauce

2tablespoons water

3/4teaspoon cornstarch

1/4teaspoon garlic powder

Nonstick Cooking spray

2carrots, cut crosswise into 1/4-inch slices

1(12-ounce) package frozen broccoli and cauliflower florets, thawed

2teaspoons canola oil

3/4pound boneless skinless chicken breasts, cut into bite-size pieces

1-1/3cups 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

Total Fat

3 g

Calories from Fat

14 %

Calories

215

Protein

18 g

Sodium

351 mg

Dietary Exchange:

Meat

2

Vegetable

2

Starch

1

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