Velvet Chicken And Vegetables
|Soy sauce||1 Tablespoon|
|Skinless boneless chicken breast||1 1⁄4 Pound|
|Water||2 Cup (32 tbs)|
|Instant chicken broth and seasoning mix||2|
|Vegetable oil||1 Tablespoon|
|Sesame oil||1 Teaspoon|
|Thinly sliced red bell pepper||1⁄2 Cup (8 tbs)|
|Thinly sliced green bell pepper||1⁄2 Cup (8 tbs)|
|Garlic||2 Clove (10 gm)|
|Minced ginger||1 Teaspoon|
|Broccoli florets||1 Cup (16 tbs)|
|Canned straw mushrooms||1 Cup (16 tbs)|
|Cooked long grain rice||2 Cup (32 tbs)|
|Unsalted cashew nuts||1 Ounce|
In medium bowl combine cornstarch, soy sauce, and egg white, mixing well; add chicken and toss to coat evenly.
Refrigerate, uncovered, for 30 minutes so that coating will adhere to chicken.
In 9-inch skillet combine water and broth mix and bring to a boil; gradually add chicken, stirring gently to separate chicken pieces.
Return mixture to a boil; remove from heat and drain chicken, reserving 1 cup broth.
Set aside chicken and broth.
In same skillet combine oils and heat; add peppers, garlic, and ginger and saute over medium-low heat until peppers are tender, about 5 minutes.
Add broccoli, mushrooms, chicken, and reserved broth to skillet and cook, stirring occasionally, until ingredients are thoroughly heated and mixture is slightly thickened; serve over rice and top with cashews.
Serving size: Complete recipe
Calories 1640 Calories from Fat 415
% Daily Value*
Total Fat 47 g71.7%
Saturated Fat 8.5 g42.7%
Trans Fat 0.1 g
Cholesterol 328.9 mg109.6%
Sodium 2307.2 mg96.1%
Total Carbohydrates 142 g47.3%
Dietary Fiber 16.1 g64.5%
Sugars 6.5 g
Protein 165 g329.8%
Vitamin A 159.2% Vitamin C 539.5%
Calcium 20.7% Iron 67%
*Based on a 2000 Calorie diet