This last week, when Brian and I went shopping together, he was surprised when I added three never before used ingredients to our shopping cart. "Whoa!" he says, "I can't believe we've been doing this for two years now and we're still collecting ingredients!" It's true. The first time his eyes shone bright with wonder and anticipation was when we were working on an Asian dish that included 5-spice seasoning. He'd heard of it, but I never had... he just never imagined he'd live in a house where the seasoning was used... and he does. GTLF uses many, many seasonings I never tasted before AND they use them over and over again which means they never ever go to waste. Here is the second recipe we tried that includes 5-spice seasoning. It's very delicious.
Five-Spice Chicken
Serves 4, working time 40 min., total time 40 min.
GTLF: Chicken Breasts p. 43
3 tablespoons reduced sodium soy sauce
1 tablespoon plus 2 teaspoons cornstarch
1 tsp five spice powder
1 clove garlic, minced
3/4 pound skinless, boneless chicken breasts, cut into 3/4 in. cubes
3/4 C reduced sodium chicken broth, defatted
3 tablespoons chopped fresh cilantro or parsley
1 tablespoon hoisin sauce or plum jam
2 tsp rice vinegar
2 tsp vegetable oil
3 C bok choy, cut crosswise into 1 in. pieces
2 C cut green beans (1 in. pieces)
4 scallions, thinly sliced
1 tomato, cut into thin wedges
1. In a medium bowl, stir together 1 tablespoon of the soy sauce, 2 tsp of the cornstarch, the five spice powder, and garlic, Stir in the chicken and let stand for 15 min. Meanwhile, in a small bowl, stir together the remaining 2 tablespoons soy sauce, remaning 1 tablespoon cornstarch, the broth, cilantro, hoisin, and vinegar.
2. In a large nonstick skillet, heat 1 tsp of the oil until hot but not smoking over medium high heat. Add the chicken mixture and cook, stirring frequently, until the chicken is lightly browned and cooked through, about 5 min. With a slotted spoon, transfer the chicken to a plate.
3. Add the remaining 1 tsp oil to the pan. Add the bok choy and green beans and cook, stirring frequently, until the beans are almost crisp tender, about 6 min. Stir the reserved broth mixture to recombine and stir into the pan. Cook, stirring constantly, until the liquid is slightly reduced, about 2 min.
4. Return the chicken to the pan, add the scallions, and cook, stirring frequently, until the chicken is heated through, about 2 min. Stir in the tomato. Divide the chicken mixture among 4 plates and serve.
Nutritional Information: 4 g fat, 190 calories, 0.5 sat. fat, 16 g carbohydrate, 24 g protein, 49 mg cholesterol, 750 mg sodium.
TIPS:
1. We don't have much experience with Bok Choy so we just used the green leafy part of the plant and don't know what to do with the bottom stalk parts. Brian says they're very delicious on their own and plans to eat them like carrots. Any ideas would be helpful.
1. We don't have much experience with Bok Choy so we just used the green leafy part of the plant and don't know what to do with the bottom stalk parts. Brian says they're very delicious on their own and plans to eat them like carrots. Any ideas would be helpful.
2. GTLF says you can experiment with various vegetables such as asparagus, broccoli, snow peas, cauliflower, and cherry tomatoes.
3. This recipe is for the chicken only, but I thought that we could use a little extra, I'm thinking about Brian here, so I added some rice. Just remember to add the calories if you're counting them. 1/4 C of cooked jasmine rice is about 160 calories.
No comments:
Post a Comment