This oriental-inspired dish provides lots of flavor and very little fat and calories. This dish is excellent served over rice. Two-thirds cup white rice, for example Minute Rice, cooked without butter would add an additional 120 calories per serving.
WHAT YOU NEED 1 1/4 pounds boneless chicken breasts, skinned, all visible fat removed
6 ounces snow peas
1 tablespoon cornstarch
1/2 cup low sodium chicken broth
1 teaspoon freshly ground black pepper
1 tablespoon low sodium soy sauce
2 tablespoons vegetable oil
2 cloves garlic, minced
1/2 teaspoon minced fresh ginger
HOW TO MAKE IT
Rinse chicken and pat dry. Slice into thin strips. Set aside.
Remove ends from snow peas and discard. Set snow peas aside.
In small non-plastic bowl, mix cornstarch, chicken broth, pepper and soy sauce. Set aside.
Heat oil in a wok or large heavy nonstick skillet over high heat. Add chicken and cook four to five minutes, turning frequently. Add garlic, ginger and snow peas and cook another two to three minutes. Add soy sauce mixture and cook another two to three minutes or until sauce thickens. If mixture begins to burn, remove wok or skillet from heat momentarily or add an additional small amount of low sodium chicken broth.
-- Adapted from "The American Heart Association's Low Salt Cookbook," edited by Rodman D. Starke; Random House -- 1990, $19.95.
Serves six: each serving has:
* Calories: 174
* Protein: 22 grams
* Carbohydrates: 4 grams
* Fat: 7 grams
* Saturated fat: 1 gram
* Cholesterol: 52 milligrams
( * Sodium: 153 milligrams
* 1 1/4 pounds boneless, skinless chicken breasts
* 6 ounces snow peas
* 1 can low sodium chicken broth
* 1 bottle low sodium soy sauce
* 2 cloves garlic, minced
* Fresh ginger
Pantry: black pepper, cornstarch and vegetable oil.