Recipes: Quick Meals with Few Ingredients

the recipes

january 2003

Quick Meals with Few Ingredients

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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