Friday, April 3, 2015

The Skinny on Boneless Skinless Chicken Breasts

by Leanne Ely

Today's Focus is on CHICKEN BREASTS

Here's Today's TRICK:

When handling raw boneless skinless breasts of chicken that need to be cut up for a recipe, make sure it is semi-frozen. That way you'll get a nice firm slice made without the wiggle factor! It's easier and neater this way.

Here's a TIP:

Make SURE you use a cutting board designated only for your meat and poultry and another one just for your veggies. Try not to intermingle your boards. Also, clean your plastic cutting boards with a little bleach and water and then put them in the dishwasher for extra cleaning. If you have wood boards, you cannot use the dishwasher so hot soapy water and a good rinse will do the trick. One last thing, double check your plastic cutting boards for lots of cut marks. Too many marks means they're worn out and could harbor bacteria. Buy them cheap at dollar stores and big box stores like Wal-Mart and Target. Being safe and clean is a better way to cook!

And Your RECIPE:

Restaurant Style Chinese Chicken
Serves 6

6 tablespoons low sodium soy sauce
6 tablespoons dry sherry (optional)
3 cloves garlic, pressed
3 teaspoons grated ginger root
1 pound boneless skinless chicken breast halves, cubed
1 tablespoon olive oil
4 ounces unsalted roasted peanuts
1 red bell pepper, sliced in strips
3/4 cup sliced green onions
3/4 cup low sodium chicken broth
3 teaspoons cornstarch

In a large zipper topped plastic bag, combine soy sauce, sherry, garlic and ginger root. Mush the bag to blend well then add chicken, turning several times to coat. Place bag of chicken in the fridge for at least 30 minutes. While chicken is marinating, chop up your veggies and measure your other ingredients.

In a skillet heat oil over medium high heat. Add peanuts and cook, stirring frequently, until nuts are lightly browned, about 1 minute. Transfer nuts to plate and set aside.

Now cook chicken in the skillet, (reserving marinade) until browned all over, about 2 to 3 minutes. Transfer chicken to the same plate with peanuts; set aside.

Add bell pepper and green onions to skillet and cook over medium-high heat, stirring frequently, until tender-crisp, 1 to 2 minutes. Mix broth and cornstarch to reserved marinade and add that to the skillet. Use a wire whisk to dissolve cornstarch, then add chicken and peanuts.

Cook, stirring constantly, until mixture comes to a boil and thickens about 5 minutes.

Per Serving: 265 Calories; 13g Fat; 25g Protein; 10g Carbohydrate; 3g Dietary Fiber; 44mg Cholesterol; 719mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 2 Fat. Points: 6

SERVING SUGGESTIONS: Serve atop a bed of brown rice and a tossed green salad on the side.

Copyright (C) 2012 Leanne Ely, CNC All rights reserved.

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