Oriental Chicken & Wild Rice
An impressive low fat healthy recipe
for family or friends.
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Servings: 4 |
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1 pound skinless, boneless chicken breasts • 1/4 cup low-sodium teriyaki sauce • 1/4 cup low-sodium soy sauce • 1/4 cup dry white wine • 2 cloves garlic, minced • 1/2 teaspoon peeled, grated gingerroot • 1/4 teaspoon Chinese five-spice powder • 1 (4 ounce) package uncooked wild rice • 1 teaspoon vegetable oil • 1 cup sliced green pepper • 2/3 cup sliced carrots • 2/3 cup chopped onion • 2/3 cup fresh mushrooms, sliced • 1/2 cup frozen English peas, thawed • Vegetable cooking spray • 2 tablespoons slivered almonds, toasted |
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Cut chicken into 1 inch pieces and place in a small bowl. Add teriyaki sauce and add next five ingredients. Stir well. Cover and marinate in refrigerator for 1 hour.
Cook rice according to package directions, omitting salt; keep warm.
Add oil to wok or heavy skillet, and heat to medium high (325°) for one minute. Add green pepper, carrots, and onion. Stir-fry 3 minutes. Add mushrooms and peas and stir-fry for 2 minutes. Stir into rice and set aside.
Coat wok with cooking spray; place over medium-high heat until hot. Add chicken and marinade to wok; stir-fry 4 minutes or until done. Add rice and vegetables; stir-fry 1 to 2 minutes or until heated. Sprinkle with almonds.
Per Serving:
322 Calories
4.9g Fat
33.5g Protein
33.7g Carbohydrate
3.7g Dietary Fiber
66mg Cholesterol
754mg Sodium
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