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Recipes

Oriental Chicken

Categories:
main dish, poultry, low fat, chicken

2 skinless boneless chicken breasts
1 tablespoon corn starch
1 tablespoon brown sugar
1/4 teaspoon oregano
1 clove garlic; crushed
1/2 teaspoon sesame oil
2 tablespoons reduced sodium soy sauce
3/4 cup white wine
1 teaspoon sunflower seeds

Pierce chicken breasts with a fork. Arrange in a 3-quart casserole dish. In a small bowl, combine the remaining ingredients, except the sunflower seeds. Pour the liquid mixture over the chicken. Cover and microwave on high for about 10 minutes or until done. Before serving, top each breast with sunflower seeds. This recipe yields 2 servings. Nutritional Analysis Per Serving: Calories 245; Fat (grams) 9; Percent calories from fat 33; Percent polyunsaturated 10; Percent saturated 3; Percent monounsaturated 20; Cholesterol (milligrams) 83; Sodium (milligrams) 600; Protein (grams) 31; Carbohydrate (grams) 10; Fiber (grams) trace.


Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-07-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 358 Calories (kcal); 5g Total Fat; (15% calories from fat); 55g Protein; 6g Carbohydrate; 137mg Cholesterol; 160mg Sodium Food Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates

NOTES : Diabetics or those following calorie-controlled diets may count one serving as: 4 meat and 1 starch servings. Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Yield: 2 servings

Preparation Time: 0:00



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