Weight Watchers Low Fat Chinese Mandarin Chicken

Discussion in 'Food and nutrition' started by Richard Lee Holbert, Jan 6, 2006.

  1. Weight Watchers Low Fat Chinese Mandarin Chicken

    Makes 6-8 Servings

    Serving Size: 10 ounces, excluding rice

    2 boneless, skinless chicken breasts, cut into strips
    2 teaspoons sesame or olive oil
    1 large red bell pepper, cut into strips
    1/2 pound mushrooms, sliced
    1 cup sliced celery
    6 ounces Chinese pea pods
    6 green onions, sliced
    3/4 cup reduced sodium chicken broth
    1/4 cup honey
    2 tablespoons reduced sodium soy sauce
    1 tablespoon vinegar
    1 tablespoon prepared mustard
    5 teaspoons cornstarch
    1 (11 ounce) can mandarin oranges, drained

    Heat oil in a large nonstick skillet over medium heat until hot. Brown
    chicken in oil no longer pink in the center. Add red pepper, mushrooms,
    celery, pea pods and green onion and cook until crisp-tender. Combine
    chicken broth, honey, soy sauce, mustard, vinegar and cornstarch and mix
    well. Add to chicken mixture and cook until thickened. Add oranges and
    serve over hot cooked rice.

    Per serving: Calories: 211 Total fat: 3 grams Saturated fat: 1 gram
    Cholesterol: 46 mg Sodium: 402 mg Carbohydrate: 26 grams
    Protein: 22 grams Dietary fiber: 3 grams Points: 4


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