Post by marlaoh on Mar 5, 2004 7:25:13 GMT -6
Diabetic Chicken Sukiyaki
Nonfat cooking spray 2 spray ---
boneless, skinless chicken breasts, cut into thin strips 1 ea ---
sliced wild mushrooms (shiitake) 2 cups ---
butternut squash, peeled and diced 1/2 cup ---
light soy sauce 1/2 cup ---
honey 1/2 cup ---
sherry 1/4 cup ---
water 1 cup ---
zucchini, about 2 inches in diameter, cut into 1/4-inch slices 1 ea ---
kale or mustard greens, chopped 3 cups ---
green onion, cut into 2-inch pieces 4 ea ---
bean sprouts 2 cups ---
grated fresh ginger 1 tsp ---
Spray large electric skillet or wok with cooking spray. Saute chicken over high heat until no longer pink, about 5 minutes. Remove if using skillet, or push to one side if using wok.
Spray, add mushrooms, and cook 5 minutes. Remove or push aside. Spray and add squash. Mix soy sauce, honey, sherry, and 1/2 cup water and pour over squash. Bring to a boil, lower heat, and cook until tender.
Spray and add zucchini, kale, green onions, and bean sprouts. If too dry, add a little water. Cook 5 minutes. Add ginger and toss well. Cook 1 minute. Spray and add chicken and mushrooms. Mix well. Serve from the wok or frying pan.
Calories 221
Calories From Fat 15
Total Fat 2 g
Saturated Fat 0 g
Cholestrol 24 mg
Sodium 851 mg
Total Carbohydrate 36 g
Dietary Fiber 4 g
Sugars 27 g
Protein 15
Nonfat cooking spray 2 spray ---
boneless, skinless chicken breasts, cut into thin strips 1 ea ---
sliced wild mushrooms (shiitake) 2 cups ---
butternut squash, peeled and diced 1/2 cup ---
light soy sauce 1/2 cup ---
honey 1/2 cup ---
sherry 1/4 cup ---
water 1 cup ---
zucchini, about 2 inches in diameter, cut into 1/4-inch slices 1 ea ---
kale or mustard greens, chopped 3 cups ---
green onion, cut into 2-inch pieces 4 ea ---
bean sprouts 2 cups ---
grated fresh ginger 1 tsp ---
Spray large electric skillet or wok with cooking spray. Saute chicken over high heat until no longer pink, about 5 minutes. Remove if using skillet, or push to one side if using wok.
Spray, add mushrooms, and cook 5 minutes. Remove or push aside. Spray and add squash. Mix soy sauce, honey, sherry, and 1/2 cup water and pour over squash. Bring to a boil, lower heat, and cook until tender.
Spray and add zucchini, kale, green onions, and bean sprouts. If too dry, add a little water. Cook 5 minutes. Add ginger and toss well. Cook 1 minute. Spray and add chicken and mushrooms. Mix well. Serve from the wok or frying pan.
Calories 221
Calories From Fat 15
Total Fat 2 g
Saturated Fat 0 g
Cholestrol 24 mg
Sodium 851 mg
Total Carbohydrate 36 g
Dietary Fiber 4 g
Sugars 27 g
Protein 15