WATCHING YOUR DIET couldn't be easier with this delicious recipe.
Be sure to use a reduced sodium soy sauce. This lowers the sodium count from 1,265 milligrams -- what you would get with a regular soy sauce -- to 984 milligrams.
This recipe is from "Weight Watchers Quick and Easy Menu Cookbook" published by the New American Library -- 1987, $17.95
Oriental Chicken and Green Beans
1 tablespoon plus 1 teaspoon reduced-sodium soy sauce, divided
1 teaspoon cornstarch
1/2 pound skinless, boneless chicken breasts, cut into thin strips
1 tablespoon peanut oil, divided
1/2 cup diced onion
2 garlic cloves, minced
2 1/2 cups cut green beans, blanched
1 cup sliced mushrooms
1/2 cup water
1 packet instant chicken broth and seasoning mix
1/8 teaspoon each ground ginger and pepper
2 teaspoons sesame seeds
In small bowl, combine two teaspoons soy sauce with the cornstarch, stirring to dissolve cornstarch; add chicken and toss to coat.
In 10-inch skillet heat 1 1/2 teaspoons oil over medium high heat; add chicken mixture and saute until lightly browned, about three minutes. Remove chicken to a plate and set aside.
To same skillet add remaining 1 1/2 teaspoons oil and heat; add onion and garlic and saute until softened. Add green beans and mushrooms to skillet and saute for three minutes; add water, broth mix, ginger, pepper and remaining two teaspoons soy sauce and let simmer for five minutes. Return chicken to skillet and cook, stirring occasionally until vegetables are tender crisp and chicken is tender, about three minutes. Serve sprinkled with sesame seed.
Serves two. Each serving has 288 calories, 32 grams protein, 10 grams fat, 19 grams carbohydrate, 984 milligrams sodium and 66 milligrams cholesterol.