Quick Meals with Few Ingredients
january 2003
Chicken Sukiyaki
(makes 4 servings)
| olive cooking spray | |
| 4 | boneless, skinless chicken breast halves, about 1 pound total |
| 1 | medium onion, cut in half and thinly sliced |
| 4 | ounces fresh mushrooms, thinly sliced |
| 1 | pound fresh spinach, rinsed and tough stems removed |
| 3/4 | pound fresh bean sprouts, rinsed |
| 1 | 14 1/2-ounce can low-fat, low-salt canned beef broth |
| 1/4 | cup low-sodium soy sauce |
- Lightly coat a large nonstick skillet or wok with cooking spray and set over high heat. Add the chicken, onion, and mushrooms and stir-fry until chicken is opaque and the onions and mushrooms are limp, about 8 minutes.
- Arrange spinach leaves and bean sprouts on top of chicken mixture. Add broth and soy sauce. Do not stir. Cover and reduce heat to medium for 3 minutes.
- Remove cover and stir. Continue to cook until spinach and bean spouts are wilted and chicken is cooked through (cut to test).
| Per serving: | 216 calories (8% calories from fat), 37 g protein, 2 g total fat (0.5 g saturated fat), 15 g carbohydrate, 6 g dietary fiber, 594 mg sodium, 1,343 mg potassium |
| Diabetic exchanges: | 3 lean protein, 1 carbohydrate (3 vegetable) |
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