See Also: Easy Make-at-Home Chinese Chicken(recipes)
Easy Chicken Salad(recipes)
Easy Chicken Chalupas(recipes)
Easy Italian-Style Chicken(recipes)
Easy Oriental Chicken Sandwiches(recipes)
Easy Chicken Ragoût(recipes)
Chinese Chicken Salad(recipes)
Hot Chinese Chicken Salad(recipes)
Chinese Cashew Chicken(recipes)
Chinese Chicken Stew(recipes)

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