Departments: The Hungry Heart/Chicken And Egg
This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.
Serves 4; 1½ cups per serving
With this easy recipe, you can make a healthy entrée that has that great take-out flavor—and in next to no time at all. Another time, leave out the chicken and you'll have a first-course or side soup.
1 teaspoon toasted sesame oil
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes
1 14-ounce can fat-free, low-sodium chicken broth
1 8-ounce can bamboo shoots, rinsed and drained
4 ounces (about 1 cup) fresh snow peas, trimmed
1/3 cup water and 1 tablespoon water, divided use
4 medium green onions, sliced
3 tablespoons plain rice vinegar
2 tablespoons soy sauce (lowest sodium available)
1 tablespoon coarsely chopped peeled gingerroot
1 teaspoon light brown sugar
¼ teaspoon crushed red pepper flakes
¼ teaspoon pepper
1 tablespoon cornstarch
Heat a large nonstick saucepan over medium-high heat. Pour in the oil, swirling to coat the bottom. Cook the chicken for 6 to 8 minutes, or until no longer pink in the center, stirring frequently.
Stir in the broth, bamboo shoots, snow peas, 1/3 cup water, green onions, vinegar, soy sauce, gingerroot, brown sugar, red pepper flakes, and pepper. Bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 6 to 8 minutes, stirring occasionally.
Put the cornstarch in a cup. Add the remaining 1 tablespoon water, stirring to dissolve. Stir into the soup. Increase the heat to medium high and bring to a boil. Boil for 1 to 2 minutes, or until thickened, stirring occasionally.
Toasted sesame oil provides the authentic Asian flavor in this recipe. Also known as Asian sesame oil, it is darker and has a stronger flavor than regular sesame oil, which is virtually flavorless.
Total Fat 3.0g
Saturated Fat 0.5g
Trans Fat 0.0g
Polyunsaturated Fat 1.0g
Monounsaturated Fat 1.0g
3 very lean meat
© 2010 American Heart Association, Inc.