SUKIYAKI CHICKEN RECIPE

SUKIYAKI CHICKEN

This oriental dish has many benefits: great taste, soy protein, low fat, high fiber, and plenty of vitamins. Serves 4. Per serving: 44 calories, 8 grams fat, 66 milligrams cholesterol, 45 grams carbohydrates, 7 grams fiber, 45 grams protein, 420 milligrams sodium.

Ingredients

1 cup fat-free chicken broth
1 pound boneless, skinless chicken breasts, cut in thin strips
2 cups broccoli florets
1 bunch scallions, cut in 1-inch pieces
1 onion, cut in wedges
1 cup snow peas
1 pound firm tofu, cubed
1 cup sliced mushrooms
4 cups torn spinach leaves
1 tablespoon low-sodium soy sauce
3 tablespoons sugar
2 cups cooked brown rice

Directions

In a nonstick skillet, heat 1/4 cup broth over high heat. Add chicken; cook until no longer pink, about 5 minutes. Transfer chicken to a platter; set aside.

Add broccoli, scallions, onions, and snow peas to skillet. Cook until vegetables are crisp-tender, about 4 minutes; add broth, if necessary, to keep mixture from sticking. Add tofu and mushrooms; cook until mushrooms are lightly browned, about 1 minute. Return chicken to skillet; top with spinach. Sprinkle with soy sauce and sugar. Stir in remaining broth. Heat, covered, until the spinach wilts, about 1 minute. Serve immediately over hot rice.