Post by marlaoh on Mar 24, 2004 7:31:40 GMT -6
Lowfat Chicken Pepper Steak
1 tablespoon vegetable oil
4 boneless, skinless chicken breasts
1 teaspoon seasoning salt
0.5 teaspoon onion powder
2 teaspoons minced garlic
0.5 cup soy sauce, divided
1 large onion, cut into long slices
2 tablespoons cornstarch
2.5 cups water
1 green bell pepper, sliced
4 roma (plum) tomatoes, seeded and chopped
Directions
1. Heat oil in a large skillet over medium heat. Season chicken with salt and onion powder, and place in skillet. Cook for about 5 to 7 minutes, then add the garlic, 4 tablespoons soy sauce, and half of the sliced onion. Cook until chicken is no longer pink.
2. Dissolve cornstarch in water in a small bowl, and blend into the chicken mixture. Stir in 4 tablespoons soy sauce, bell pepper, tomatoes, and remaining onion. Simmer until gravy has reached desired consistency.
Serves 4 servings
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Fat: 7.54
Carbs: 15.81
Protein: 29.48
Calories: 249.03
Alcohol: 0.00
1 tablespoon vegetable oil
4 boneless, skinless chicken breasts
1 teaspoon seasoning salt
0.5 teaspoon onion powder
2 teaspoons minced garlic
0.5 cup soy sauce, divided
1 large onion, cut into long slices
2 tablespoons cornstarch
2.5 cups water
1 green bell pepper, sliced
4 roma (plum) tomatoes, seeded and chopped
Directions
1. Heat oil in a large skillet over medium heat. Season chicken with salt and onion powder, and place in skillet. Cook for about 5 to 7 minutes, then add the garlic, 4 tablespoons soy sauce, and half of the sliced onion. Cook until chicken is no longer pink.
2. Dissolve cornstarch in water in a small bowl, and blend into the chicken mixture. Stir in 4 tablespoons soy sauce, bell pepper, tomatoes, and remaining onion. Simmer until gravy has reached desired consistency.
Serves 4 servings
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Fat: 7.54
Carbs: 15.81
Protein: 29.48
Calories: 249.03
Alcohol: 0.00