Wednesday, January 18, 2012

Counting Calories For Weight Loss

Here's a delicious recipe with only 221 calories/serving, 5.4g Total Fat (2.4 g Mono, 1.7 g Poly, 0.8 g Sat); 50 mg Cholesterol, 21 g Carbohydrate, 5 g Fibre, 23 g Protein, 609 mg Sodium

Chicken Supreme

1 cup   250ml   Water  
3 tbsp.   50ml   Low-sodium soy sauce
2 tbsp.   30ml   Cornstarch
2 tbsp.   30ml   Hoisin sauce
1/2 tsp.  10ml   Dried crushed chilies
1/2 tsp.  10ml   Onion powder
2 tsp.     10ml   Cooking oil
3/4 lb.   340g    Boneless, skinless chicken breast halves, cut into bite-sized pieces
1 tsp.       5ml   Cooking oil
6 cups    1.5L   Fresh mixed stir-fry vegetables
1                         Medium Onion, cut into thin wedges
1                         Garlic cloves, minced or 
1/2tsp.,     2ml   Garlic powder

Combine first 6 ingredients in a small bowl. Set aside.

Heat large frying pan or wok on medium-high until very hot. Add first amount of cooking oil. Add chicken. Stir-fry for about 4 minutes until no longer pink. Remove to separate small bowl. Cover to keep warm.

Add second amount of cooking oil to hot frying pan. Add remaining 3 ingredients. Stir-fry for about 8 minutes until vegetables are tender-crisp. Add chicken. Stir cornstarch mixture. Add to chicken mixture. Heat and stir until boiling and thickened.

Serves 4.