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Low Fat Asian Chicken

 
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KonaWhit



Joined: 15 Dec 2007
Posts: 8

PostPosted: Sat Dec 22, 2007 1:43 am    Post subject: Low Fat Asian Chicken Reply with quote

This is a family favorite. Its fairly simple to prepare and it tastes wonderful.


4 chicken breasts without skin
5 fl oz (150 ml) Shaosing (Chinese brown rice wine)
3 fl oz (75 ml) Japanese soy sauce
1 heaped teaspoon peeled, grated fresh root ginger
4 cloves garlic, crushed
5 whole star anise
1 teaspoon toasted sesame oil

To garnish:

1 small red chilli, deseeded and cut into fine shreds
1 spring onion, cut into fine shreds

To serve:

5 fl oz (150 ml) rice, cooked

Method:

Pre-heat the oven to 400°F (200°C).

Place the skinned chicken in the casserole dish. Now mix the rest of the ingredients, and 2 fl oz (55 ml) water, together in a bowl and pour this mixture over the chicken. Place the casserole over a medium heat and bring the liquid to the boil. Now transfer it to the oven (no need to cover) and bake on the centre shelf for 40 minutes, turning the chicken halfway through the cooking time.

Serve the cooked chicken on a bed of plain rice with the sauce poured over and the shreds of chilli and spring onion sprinkled on top.

And its about 4.5g of Fat (1.1 Saturated). Very Happy


Rice can either be brown or white. If you want it to be even more healthy, go with the brown. Very Happy
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charlottesweb
Famous, and Good-Looking Too


Joined: 19 Feb 2007
Posts: 3605
Location: Beautiful Texas

PostPosted: Sat Dec 22, 2007 7:15 am    Post subject: Reply with quote

Kona this sounds delicious...You must be one great chef. I have got so tired of chicken lately...This is different and I bet I will like it...
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inkydinkydoo
Famous, Really really famous


Joined: 20 Feb 2007
Posts: 1189
Location: Southern Ohio

PostPosted: Sun Dec 23, 2007 7:11 pm    Post subject: Reply with quote

This sounds so good, Kona! May I call you Kona? I try to eat low carb, which for me means a lot of chicken and fish, and I'm always looking for new recipes to keep things interesting. This one sounds particularly tasty . . . and different! Thanks for posting! I plan to try this after Christmas.

Pat

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"Ain't no man can avoid being born average, but there ain't no man got to be common." ~ Baseball Hall-of-Famer Leroy "Satchel" Paige
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