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Mandarin Chicken
Five-spice powder is a blend of star anise, cinnamon, cloves, fennel (sweet anise) and Szechuan peppercorns.
Ingredients
2 teaspoons canola oil
¾ pound (340 g) skinned and boned chicken pieces
1 tablespoon reduced-sodium soy sauce
½ teaspoon Chinese five-spice powder
⅔ cup (160 ml) fat-free chicken broth or rice wine
Details
Serves: 4
Method
Heat oil in a medium nonstick skillet. Add chicken and sauté until browned. Remove skillet from heat. Add soy sauce and sprinkle with five-spice powder. Add broth or rice wine. Cook 5 to 7 minutes, covered. Turn chicken, cover and cook 8 to 10 minutes longer.
VARIATION:- Substitute 1 tablespoon Worcestershire sauce for soy sauce and apple juice for broth. Add 1 apple, peeled, cored and cut into 8 wedges.
Each serving contains:- Cal.142, Cal. from Fat 63, Protein 18g, Carb.1g, Total Fiber 0g, Total Fat 7g, Sat. Fat 2g, Chol.54mg, Sodium 220mg
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