Shredded Chicken With Peppers And Carrots
|Boneless chicken breast fillets||8 , skinned, all visible fat removed|
|Light soy sauce||2 Tablespoon|
|Dry sherry||3 Tablespoon|
|Egg white||1 , slightly beaten|
|Hot pepper oil||1 Teaspoon|
|Vegetable oil||1 Tablespoon (Acceptable)|
|Thinly sliced red bell pepper||1 Cup (16 tbs)|
|Thinly sliced yellow bell pepper||1 Cup (16 tbs)|
|Diced green bell pepper||1 Cup (16 tbs)|
|Thinly sliced carrots||1 Cup (16 tbs)|
|Vegetable oil||2 Tablespoon (Acceptable)|
|Garlic||3 Clove (15 gm), minced|
|Grated fresh ginger||1⁄4 Cup (4 tbs)|
|Homemade chicken broth/Commercial low-sodium variety||1 Cup (16 tbs)|
|Light soy sauce||1 Tablespoon|
|Coarsely ground black pepper||1 Teaspoon|
Place chicken breast fillets, covered in plastic wrap, on a cookie sheet in the freezer for 20 to 30 minutes, or until partially frozen.
Using a very sharp knife, slice chicken breasts diagonally into thin slices.
Place in a medium bowl and set aside.
In another bowl, combine 2 tablespoons cornstarch, 2 tablespoons soy sauce, sherry and egg white.
Stir to mix well.
Pour over chicken and toss to coat evenly.
Cover and set aside for 30 minutes.
Heat 1 teaspoon hot pepper oil and 1 tablespoon vegetable oil in a large nonstick skillet over high heat.
Add red, yellow and green peppers and carrots.
Stir-fry 1 to 2 minutes.
Remove from pan and set aside.
In same skillet, heat 1 teaspoon hot pepper oil and 2 tablespoons vegetable oil.
Add garlic and ginger and saute 1 minute.
Add chicken and stir-fry until shredded and opaque.
In a bowl, combine chicken broth, 1 tablespoon soy sauce and 1 tablespoon cornstarch.
Stir into pan, cooking until sauce is thickened.
Add vegetables and black pepper, stirring until thoroughly heated.
Serving size: Complete recipe
Calories 1716 Calories from Fat 532
% Daily Value*
Total Fat 60 g92.2%
Saturated Fat 8.9 g44.6%
Trans Fat 0.2 g
Cholesterol 417.6 mg139.2%
Sodium 5015 mg209%
Total Carbohydrates 103 g34.2%
Dietary Fiber 13.5 g54.1%
Sugars 18.5 g
Protein 181 g362.4%
Vitamin A 617.7% Vitamin C 994.5%
Calcium 22.5% Iron 52.8%
*Based on a 2000 Calorie diet