Recipes: America's Favorite Fowl: Chicken

the recipes

march 2001

America's Favorite Fowl: Chicken

Thai Lemongrass and Basil Chicken

(makes 4 servings)

1	pound (480 g) green Chinese long beans, trimmed and cut into 2-inch (5 cm) pieces; or young green beans, trimmed and cut into 1 1/2 -inch (3.75 cm) pieces
2	teaspoons (10 ml) peanut oil
1 1/4	pounds (600 g) boneless, skinless chicken breasts, all fat removed, cut crosswise into thin strips
1	medium onion, thinly sliced, rings separated
4	large garlic cloves, minced
2	stalks lemongrass, tough outer leaves removed, 4 inches (10 cm) of each stalk minced
3	tablespoons (45 ml) Thai fish sauce
1	packet one-to-one sugar substitute
1 1/2	teaspoons (7.5 ml) ground coriander
1	teaspoon (5 ml) turmeric
1/2	cup (120 ml) fat-free, no-salt-added canned chicken broth
2	tablespoons (30 ml) spicy oyster sauce
	freshly ground pepper to taste
2	cups cooked basmati rice (recipe follows)
1/4	cup (16 g) Thai basil leaves, or substitute opal or baby green basil

Boil the beans in water until crisp cooked. Drain and place in ice water to stop cooking. Drain again and set aside.
Heat peanut oil in a heavy non-stick skillet or wok until very hot. Add the chicken, onion and garlic. Stir-fry for 4 minutes until chicken begins to cook through. Add the lemongrass, fish sauce, sugar substitute, coriander, and turmeric. Stir-fry for another 2 minutes. Add the beans, broth, and oyster sauce. Reduce the heat and simmer until the sauce thickens and chicken is cooked through. Season with pepper.
To serve, mold the rice using a 1/2 cup (120 ml) small gratin cups and place the chicken around the rice. Garnish with basil. Serve immediately.

Per Serving (chicken only):	253 calories (15% calories from fat), 37 g protein, 4 g total fat (0.9 g saturated fat), 15 g carbohydrates, 5 g dietary fiber, 82 mg cholesterol, 876 mg potassium, 148 mg sodium
Diabetic Exchanges:	4 very lean protein, 1 carbohydrate (3 vegetable)

Basmati Rice

(makes 4 servings)

1	cup (180 g) raw basmati rice
1 1/2	cups (360 ml) water

Wash the rice under running water to remove extra starch. Drain.
Bring water to a rapid boil in a covered pot and stir in rice. Reduce heat and simmer until all of the water is absorbed, about 12 to 15 minutes. Fluff and use as directed.

Per serving (rice only):	169 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 1 g dietary fiber, 0 cholesterol, 53 mg potassium, 2 mg sodium
Diabetic exchanges:	2 1/2 carbohydrate (bread/starch)

Fresh Raspberry Sundaes

(makes 4 servings)

1/2	dry pint (246 g) fresh raspberries
2	cups (390 g) non-fat, no-sugar-added vanilla ice cream, or your favorite flavor

Place 1/4 of the berries in a each of 4 dessert glasses reserving 4 perfect berries. Top with 1/4 of the ice cream and garnish with a perfect berry. Serve immediately.

Per serving:	100 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 23 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 4 mg potassium, 50 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)

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