Wednesday, September 16, 2009

Recipe Wednesday - Szechuan Chicken

This recipe is adapted from Tosca Reno's Eat Clean Diet Cookbook, but I've adapted it so much, I wonder if Tosca herself would recognize it! :) I usually like my veggies cooked well, so that is why I microwave them for a little bit first; you can skip that step if you don't like your veggies that way.

Szechuan Chicken

6oz chicken breast
1 small zucchini
1 medium carrot
1 Tablespoon olive oil
1/4 red onion, chopped
2 garlic cloves, minced
1 cup broccoli (frozen is fine)
1/4 of a fresh pineapple, cut in bite-sized pieces

For Sauce:
1 teaspoon quinoa flour
sea salt and pepper, to taste
1/2 teaspoon unsulphured molasses
1 teaspoon Worcestershire sauce
2 teaspoons balsamic or rice vinegar
1/2 cup chicken broth

1/2 cup brown rice
1 cup chicken broth

1. Place the 1/2 cup brown rice and 1 cup chicken broth in a sauce pan with a lid. Cook according to package directions. Mine takes 30-40 minutes to cook.

2. Cook the chicken breast by your favorite method. I like to use my GF grill and it takes about 6 minutes.

3. While the chicken is cooking, place the zucchini and carrot in a microwave safe dish. Add a tablespoon of water, cover and microwave for about 3-4 minutes.

4. While the zucchini and carrots are cooking, place the frozen broccoli in another microwave safe dish with a little water. When the zucchini and carrots are done, exchange them in the microwave with the broccoli. Cook the broccoli for about 3 minutes.

5. While the broccoli is cooking, slice the zucchini and carrots. When the chicken is done cooking, cut into bite-sized pieces.

6. In a large skillet, heat the olive oil. Add the onions and cook for 3 minutes. Add the garlic and cook 1 minute more.

7. While the onions are cooking, prepare the sauce. Place the flour, salt and pepper in a small bowl. Add the molasses, then the Worcestershire and vinegar, then the broth. Blend well with a fork.

8. To the skillet, add the zucchini, carrots and broccoli.

9. Stir in the sauce mixture. Bring to a boil and then add the chicken and pineapple.

10. Cook for 3 or 4 minutes, until everything is heated through. Serve over the brown rice.

Makes 2 servings, each with approximately:

(With Rice:)
424 calories
27.7g protein
10.8g fat
55.0g carbs
6.2g fiber

(Without Rice:)
256 calories
23.2g protein
9.3g fat
20.5g carbs
4.2g fiber

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