Lemon Chicken Stir Fry


Lemon-Chicken-Stir-Fry

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Serves 4 Cook Time 40 minutes (Serving Size 1 1/2 cups)

Ingredients:
1 lemon
1/2 c low sodium chicken broth
3 tbsp low-sodium soy sauce
1 tbsp canola oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 oz mushrooms, halved or quartered
1 c diagonally sliced zucchini, (1/4 inch thick)
1 c green peppers, sliced thin
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tbsp chopped garlic

Directions:

  1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, and soy sauce in a small bowl.
  2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms, zucchini and peppers to the pan and cook until just tender, about 5 minutes. Add scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition Info per serving: calories 226.1 fat 8g, protein 29.7g, carbohydrates 11.9g, fiber 3.8g sodium 557mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Chinese Pork


chinese pork

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Serves 8 Cook Time 3-4 hours (high) 5-6 hours (low)

Ingredients:
2 1/4 lb pork tenderloin, cut into 1 1/2-inch chunks
1 bunch scallions, sliced, white and green parts separated
1 (14 oz) can low-sodium chicken broth
1/2 c water
1/4 c reduced-sodium soy sauce
3 tbsp medium or dry sherry
4 tsp splenda brown sugar blend
2 tbsp minced fresh ginger
1 tbsp rice vinegar
2-4 tsp chinese chile-garlic sauce
4 cloves garlic, minced 1 star anise pod, or 1 tsp aniseed
1 cinnamon stick
2 tbsp toasted sesame seeds

Directions:

  1. Place pork and scallion whites in a 4-quart or larger slow cooker.
  2. Bring broth, water, soy sauce, sherry, brown sugar, ginger, vinegar, chile-garlic sauce to taste and garlic to a simmer in a medium saucepan over medium-high heat. Pour over the pork and vegetables. Nestle star anise pod (or aniseed) and cinnamon stick into the stew. Cover and cook until the pork and vegetables are tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
  3. Discard the star anise pod and cinnamon stick. Serve sprinkled with scallion greens and sesame seeds.

Serve over sauteed or steamed cabbage.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Vietnamese Chicken


chicken scallopini

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Serves 4 Cook Time 15 minutes

Ingredients:
2 tsp canola oil
1 lb chicken cutlets (scallopini)
1/4 tsp black pepper
2 tsp minced garlic, divided
1 tbsp lower-sodium soy sauce
2 tsp dark sesame oil
2 tsp hoisin sauce
1/2 c Splenda
1/2 c rice vinegar
1 c very thinly sliced radishes
2 c thinly sliced English cucumber
1 1/2 c thinly sliced romaine lettuce
1/2 c cilantro leaves
1 tbsp Sriracha (hot chile sauce, such as Huy Fong)

Directions:

  1. Heat canola oil in a large skillet over medium-high heat. Sprinkle chicken with pepper. Sauté 3 minutes on each side or until done. Let stand 10 minutes. Slice chicken; toss with 1 teaspoon garlic.
  2. Combine remaining 1 teaspoon garlic, soy sauce, sesame oil, and hoisin in a bowl; add chicken. Toss. Combine Splenda and vinegar in a small saucepan; cook until Splenda dissolves. Add radishes. Cool; drain, reserving 2 tablespoons vinegar mixture.
  3. Arrange cucumber and lettuce on bottom of a plate; drizzle with vinegar mixture. Top with chicken, radish mixture, cilantro, and Sriracha. Divide into 4 equal portions.

Nutrition info: Calories 163.6, Fat 4.8g, Sodium 698mg, Carbohydrate 14.5g, Protein 14.8

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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