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Chicken with Ginger and Snow Peas - Delicious Decisions

low salt cookbook
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Chicken with Ginger and Snow Peas - Delicious Decisions

Serve this Asian-inspired dish with a colorful fruit salad and soba noodles.

Ingredients

Servings   5   Serving Size   1 cup

  • 1 tablespoon cornstarch
  • 1/2 cup fat-free,low-sodium chicken broth and 1-2 Tbsp fat-free, low-sodium chicken broth
  • 1 tablespoon soy sauce (lowest sodium available)
  • 1 teaspoon pepper
  • 2 tsp canola or corn oil
  • 1 1/4 pound chicken breast tenders (all visible fat discarded)
  • 6 ounces snow peas (trimmed)
  • 2 medium garlic cloves (minced)
  • 1/2 teaspoon minced, peeled gingerroot

Directions

Tip: Click on step to mark as complete.

  1. Put the cornstarch in a small bowl. Add 1/2 cup broth, the soy sauce, and pepper, whisking to dissolve the cornstarch. Set aside.
  2. In a large, heavy skillet, heat the oil over high heat, swirling to coat the bottom. Cook the chicken for 4 minutes, stirring frequently.
  3. Stir in the snow peas, garlic, and gingerroot. Cook for 3 minutes, stirring constantly.
  4. Add the broth mixture. Cook for 2 to 3 minutes, or until the sauce thickens and the chicken is no longer pink in the center, stirring constantly. If the mixture begins to burn, remove from the heat for a moment or stir in the remaining 1 to 2 tablespoons broth.

Nutrition Facts

Chicken with Ginger and Snow Peas - Delicious Decisions
CaloriesCalories
168 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
1g Per Serving

Nutrition Facts

Calories 168
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 66 mg
Sodium 157 mg
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sugars 1 g
Protein 28 g

Dietary Exchanges
1 vegetable, 3 very lean meat

This recipe is reprinted with permission from ÃÛÑ¿´«Ã½ Low-Salt Cookbook, Fourth Edition, Copyright © 2011 by the ÃÛÑ¿´«Ã½. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
Serve this Asian-inspired dish with a colorful fruit salad and soba noodles.

Nutrition Facts

Chicken with Ginger and Snow Peas - Delicious Decisions
CaloriesCalories
168 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
1g Per Serving
×
Calories 168
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 66 mg
Sodium 157 mg
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sugars 1 g
Protein 28 g

Dietary Exchanges
1 vegetable, 3 very lean meat

Ingredients

Servings   5   Serving Size   1 cup

  • 1 tablespoon cornstarch
  • 1/2 cup fat-free,low-sodium chicken broth and 1-2 Tbsp fat-free, low-sodium chicken broth
  • 1 tablespoon soy sauce (lowest sodium available)
  • 1 teaspoon pepper
  • 2 tsp canola or corn oil
  • 1 1/4 pound chicken breast tenders (all visible fat discarded)
  • 6 ounces snow peas (trimmed)
  • 2 medium garlic cloves (minced)
  • 1/2 teaspoon minced, peeled gingerroot

Directions

Tip: Click on step to mark as complete.

  1. Put the cornstarch in a small bowl. Add 1/2 cup broth, the soy sauce, and pepper, whisking to dissolve the cornstarch. Set aside.
  2. In a large, heavy skillet, heat the oil over high heat, swirling to coat the bottom. Cook the chicken for 4 minutes, stirring frequently.
  3. Stir in the snow peas, garlic, and gingerroot. Cook for 3 minutes, stirring constantly.
  4. Add the broth mixture. Cook for 2 to 3 minutes, or until the sauce thickens and the chicken is no longer pink in the center, stirring constantly. If the mixture begins to burn, remove from the heat for a moment or stir in the remaining 1 to 2 tablespoons broth.
ÃÛÑ¿´«Ã½ Low-Salt Cookbook, 4th Edition

ÃÛÑ¿´«Ã½ Low-Salt Cookbook, 4th Edition

In addition to the more than 200 mouthwatering, low-sodium recipes, the book has information on shopping and cooking smart, eating well, and living a healthy lifestyle. The cookbook also includes resources for identifying common high-sodium foods and good sources of potassium as well as a blank meal tracker to log your daily sodium consumption.

Sample Recipes:

Chicken with Ginger and Snow Peas

Fettuccine Alfredo

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This recipe is reprinted with permission from ÃÛÑ¿´«Ã½ Low-Salt Cookbook, Fourth Edition, Copyright © 2011 by the ÃÛÑ¿´«Ã½. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

ÃÛÑ¿´«Ã½ recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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