Tuesday, January 12, 2010

Ryan's Journey through the Weight Watcher Cook Book


Last nights dinner was Orange Chicken w/ Broccoli!!
My Husbands Rating: 7

It reminded me of a basic stir-fry, the orange flavor was barley there. If I were to make this again I would add more orange juice and less water, and maybe some orange and lemon zest. I served it with a ½ cup of white rice, which is worth 2 points.

Below is my first video EVER!


Orange Chicken with Broccoli

Makes 4 servings


4 teaspoons vegetable oil
1 tablespoon minced peeled fresh ginger
1 pound skinless boneless chicken breasts, cut crosswise into ½-inch strips
2 cups broccoli florets
¼ cup water
½ cup low-sodium chicken broth
¼ cup orange juice
3 tablespoons reduced-sodium soy sauce
1 teaspoon cornstarch, dissolved in 1 tablespoon water
1 orange, peeled and sectioned
(I of course jazzed it up with salt, pepper, garlic, and some other spices I had on hand)

1. In a medium nonstick skillet over medium heat, heat the oil. Add the ginger and sauté, stirring often, 2 minutes. Transfer to a small plate with a slotted spoon.
2. In the same skillet, sauté the chicken until cooked through, about 5 minutes. Transfer to another plate. In the skillet, combine the broccoli and water, stirring to scrape up the browned bits from the bottom of the pan; cook, covered until tender-crisp, 3-4 minutes. Return the chicken to the skillet; stir in the broth, orange juice, and soy sauce. Add the dissolved cornstarch; cook, stirring frequently, until the mixture boils and thickens slightly. Add the orange; heat through. Top with the ginger and serve.

Per Serving (about 1 cup); 221 Cal, 6 g Fat, 1 g Sat Fat, 0 g Trans Fat, 66 mg Chol, 389 mg Sod, 12 g Carb, 3 g Fib, 29 g Prot, 49 mg Calc.

Points Value: 4