Amazing recipe
for a declicious meal
390
calories per serving
Active
time 20 minutes
Total
time 30 minutes
Makes 4 Main-Dish Servings
2 or 3
tangerines
¼ cup dry
sherry
1 Tbsp.
grated peeled fresh ginger
1 tsp.
Asian sesame oil
1 tsp. plus
1 Tbsp. cornstarch
2 Tbsp.
lower-sodium soy sauce
1½ lb.
skinless, boneless chicken-breast halves, cut into ½-inch-wide strips
1 cup
quick-cooking (10-minute) brown rice
4 tsp.
vegetable oil
1 bag (12
oz.) broccoli florets
2 medium
carrots, thinly sliced diagonally
3 green
onions, cut into 1-inch pieces
1.
From 1 tangerine, with
vegetable peeler, remove peel in strips. Using small knife, remove and discard
any white pith from peel; set peel aside. Into 1-cup liquid measuring cup,
squeeze ½ cup juice from tangerines. Stir in sherry, ginger, sesame oil, and 1 teaspoon
cornstarch; set juice mixture aside.
2.
In medium bowl, combine
soy sauce and remaining 1 tablespoon cornstarch. Add chicken strips and toss to
coat; set chicken mixture aside.
3.
Cook rice as label
directs. Meanwhile, in 12-inch skillet on medium-high, heat 2 teaspoons
vegetable oil until hot. Add tangerine peel and cook 1 minute, or until lightly
browned. With tongs or slotted spoon, transfer peel to large bowl.
4.
To same skillet, add
broccoli, carrots, and green onions; stir to coat with oil. Add 1/3
cup water; cover and cook 4 minutes, stirring once. Uncover and cook 1 minute
longer, or until vegetables are tender-crisp, stirring frequently. Transfer
vegetables to bowl with tangerine peel.
5.
To same skillet, add
remaining 2 teaspoons vegetable oil; reduce heat to medium. Add chicken mixture
and cook 6 to 7 minutes, or until chicken is golden and no longer pink
throughout, stirring frequently. Transfer chicken to bowl with cooked
vegetables.
6.
Add juice mixture to
skillet and heat to boiling on medium-high; boil 1 minute, stirring until
browned bits are loosened. Return chicken and vegetables to skillet; cook 1
minute to heat through, stirring. To serve, spoon brown rice into shallow
dinner bowls; top with chicken and vegetables.
Each
serving about 45 g
protein, 32 g carbohydrate, 9 g total fat (1 g saturated), 5 g fiber, 99 mg
cholesterol, 420 mg sodium.