Ingredients
SAUCE:
3 T water
2 T orange juice
1/2 C dark brown sugar,not packed
1/2 C Splenda
1 T dry sherry, or rice vinegar
2 1/2 T- LS soy sauce
1/4 C lemon juice
2 T lemon juice
orange zest, from whole orange
1 tsp fresh ginger, minced
3/4 C green onion, chopped
1/2 tsp red pepper flakes
REMAINING INGREDIENTS
2 T
3 T water
1 lb skinless boneless chicken breast,cut in 1" pieces
1 tsp peanut oil
4-5 C frozen broccoli, chopped
Combine all sauce ingredients in a medium saucepan. Stir often while bringing to a boil. When sauce reaches a boil, remove it from heat and allow it to cool a bit, uncovered.
Slice chicken breasts into bite-size chunks. Remove a scant 1 cup of the marinade from the pan and pour it over the chicken in a large resealable plastic bag or other container which allows the chicken to be completely covered with the marinade. The chicken should marinate for at least a couple hours. Cover the remaining sauce and leave it to cool until the chicken is ready.
When chicken has marinated, preheat a non-stick skillet on high heat.
Put cornstarch in a small bowl, add 3 tablespoons of water. Stir until cornstarch has dissolved. Pour into the sauce and set the pan over high heat. When sauce begins to bubble and thicken, cover and remove it from heat. (I used 3 tablespoons of cornstarch and added sufficient water (1/4 c roughly) to make the sauce an appropriate consistency.)
Remove chicken from marinade and brown over high heat in skillet sprayed with cooking spray and 1 tsp oil. Discard marinade. As the chicken cooks, reheat the sauce left covered on the stove. Stir occasionally.
When all of the chicken is done, add frozen broccoli and cover. Stir occasionally until broccoli is heated through - about 5 minutes. Cover with the thickened sauce. Stir gently until all of the pieces are well coated.
Serve over 1/2 cup rice for a 7 Unit meal.
Nutritional Information without the Broccoli
Per Serving: 279 Calories; 3g Fat (8.5% calories from fat); 27g Protein; 36g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 464mg Sodium.
Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 2 Other Carbohydrates
