Saturday, April 18, 2015

[Healthy_Recipes_For_Diabetic_Friends] Hawaiian Chicken Stew with Ginger - 7g Carbs, 2.9g Fiber, 1.8g Sugar


Hawaiian Chicken Stew with Ginger - 7g Carbs, 2.9g Fiber, 1.8g Sugar

From: The Ultimate Guide: Recipes of Hawaii (Kindle)
Prep Time: 35 min
Cooking Time: 35 min
Servings: 4

1 lb chicken tenders, cut into 1-inch pieces
1 Tbsp sesame oil (OR canola oil)
1 2-inch piece ginger, peeling and cut into matchsticks or minced
1/2 cup dry sherry (see tip)
4 cloves garlic, thinly sliced
1 14 oz can reduced sodium chicken broth
2 Tbsp reduced sodium soy sauce
1 1/2 cups water
1 tsp Asian red chili sauce, such as siracha, or to taste
1 bunch stemmed and chopped (6-7 cups) mustard greens OR 2 cups frozen chopped mustard greens

1. Heat oil in a deep pan, add chicken and cook for 6 minutes stirring occasionally. Set aside in a plate.  

2. Add ginger garlic paste in to the pan and stir for 10 seconds. Toss in   sherry and cook for 1 1/2 to 3 minutes. Now add the water and water, Increase the heat and bring to boil. Boil for 5 minutes and pour soy sauce  mustard green and chili sauce.

3. Cook for 3 minutes and add the cooked chicken pieces. Cook for a few more minutes. till vegetables and chicken are done.

Servings: 4
Nutrition per Serving: 318 Calories, 108 Calories from Fat, 12.0g Total Fat, 2.8g Saturated Fat, 0gTrans Fat, 101mg Cholesterol, 476mg Sodium, 605mg Potassium, 7g Total Carbs, 2.9g Dietary Fiber, 1.8g Sugars, 36.6g Protein
Vitamin A 178% - Vitamin C 100% - Calcium 11% - Iron 17%
Nutrition Grade: A-

Good points:
    Low in sugar
    High in niacin
    High in selenium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C


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