Even a stir-fry recipe can benefit from a simple low-fat makeover. By spraying the cold wok with non-stick coating rather than starting with oil, you'll save an average of 200 calories of fat per recipe.
You can see the results below -- the low calorie count and fat content includes the zesty marinated chicken, the broccoli, brown rice and the tangy orange sauce.
You'll have a head start on the sauce because you use some of the gingery tamari marinade to flavor it. Tamari is a soybean-based sauce that is slightly thicker and sweeter than soy sauce. You can purchase it at Oriental food markets or substitute soy sauce.
1 tablespoon tamari or soy sauce
1 tablespoon dry sherry
1 teaspoon grated gingerroot
1 medium skinless, boneless chicken breast ( 3/4 pound), cut into 1-inch pieces
Non-stick spray coating
3 cups sliced broccoli
1 medium onion, sliced and separated into rings
1 tablespoon cooking oil
1 cup orange juice
1 tablespoon cornstarch
2 cups hot cooked brown rice
Orange slices, halved (optional)
In a medium mixing bowl combine tamari or soy sauce, sherry and gingerroot; add chicken pieces. Cover and chill in the refrigerator for 20 minutes. Drain chicken, reserving marinade.
Spray a cold wok or a large skillet with non-stick spray coating; preheat over medium-high heat. Add broccoli and onion. Stir-fry about two minutes or until crisp-tender. Remove from wok. Add oil to wok; add chicken. Stir-fry for two to three minutes or until tender and no longer pink. Push chicken to side of wok or skillet.
Combine juice, cornstarch and reserved marinade. Add to wok. Cook and stir until thickened and bubbly. Stir broccoli mixture into sauce. Cook and stir for one to two minutes more or until heated through. Serve with rice and orange slices, if desired.
Serves four. Each serving has 319 calories, 25 grams protein, 39 grams carbohydrate, 7 grams fat, 54 milligrams cholesterol and 321 milligrams sodium.