Hot and Sweet Chicken and Pepper Stir-Fry
3 boneless, skinless chicken thighs, trimmed of fat (2 boneless, skinless chicken breast halves can be substituted)
1 tablespoon cornstarch
1 tablespoon rice wine
2 teaspoons vegetable oil
1 medium red onion, peeled and thinly sliced
1 large red bell pepper, cored, seeded, thinly sliced
1 medium jalapeno chile, cored, seeded and minced
1 medium garlic clove, minced
1 teaspoon minced fresh gingerroot
½ cup reduced-sodium chicken broth
1-1/2 tablespoons reduced-sodium soy sauce
2 tablespoons hoisin sauce (xxxxxxx)
Cauliflower rice (recipe follows)
Cut chicken into 1-inch chunks. Combine cornstarch, rice wine and 1 tablespoon water in a small bowl. Add chicken. Stir to coat and set aside.
Brush oil on bottom and up sides of seasoned wok or deep skillet. Heat over high heat 30 seconds.
Add onion. Stir-fry 2 to 4 minutes, until translucent and turning golden. Add bell pepper and jalapeno chile. Stir-fry 2 to 3 minutes. Remove chicken from marinade, reserving marinade. Add chicken to wok. Stir-fry 3 to 5 minutes or until chicken chunks turn white. Add garlic and gingerroot and stir-fry 30 seconds.
Stir together broth, soy sauce and hoisin sauce. Add to wok. Stir in reserved marinade. Reduce heat to medium and cook, stirring frequently, for 2 to 3 minutes or until sauce thickens and chicken is completely cooked.
Serve over cauliflower rice (See below).
Makes 4 (1-cup) servings (without cauliflower rice)
1 cup (without cauliflower rice)
Amount per Serving:
210 calories / 23 g protein / 9 g fat / 100 mg cholesterol / 100 mg carbohydrates / 2 g fiber / 410 mg sodium
1 medium head cauliflower
Olive oil cooking spray
¼ teaspoon salt
Trim away leaves from cauliflower. Cut head into quarters. Remove center core.
Either grate the quarters using a medium-hole grater, or process the pieces in a food processor fitted with a steel blade. Save any thick stem for another use, if desired. The cauliflower should be light, fluffy and about the size of grains of rice.
Spray olive oil spray on a large baking sheet with a rim. Spread cauliflower out on baking sheet. Spray again with cooking spray. Sprinkle on salt.
Roast in preheated 400-degree oven until cauliflower is tender, stirring once, about 12 to 18 minutes. Remove from heat and keep warm.
Amount per Serving:
22 calories / 2 g protein / .5 g fat / 4 g carbohydrates / 2 g fiber / 160 mg sodium