Monday, May 2, 2011

Day #122 - Szechuan Chicken

We decided to try something new and different with our dinner menu for the next two weeks. Everything you see posted for the next 14 days will be low in carbohydrates (2 carb choices or less). While Jim is the only diabetic in our house - I'm convinced we could all use a little diet makeover and this is a good starting point for us. And the meals we have planned look really fabulous! I can't wait to try them all.

This first one turned out pretty good - the flavors were good. My only complaint is that the chicken was too dry and I'm pretty sure it has to do with how they have you cook the chicken. Next time - I will have Jim cook the chicken on the grill to keep it nice and juicy.


1 tsp Minced Garlic
1 tsp Grated Fresh Ginger
1/2 tsp Salt-Free Lemon-Pepper Seasoning
1/2 tsp Crushed Fennel Seeds
1/8 tsp Ground Cloves (just a pinch)
1 Pound Chicken Tenders Cut Into 1/2" Slices
1 Tbsp Canola Oil
12 oz Bok Choy Cut Into 1/2" Slices
1/4 Cup Chicken Broth
1 Tbsp Reduced-Sodium Soy Sauce
Red Pepper Flakes (optional)


In a mixing bowl, combine the garlic, ginger, lemon-pepper seasoning, fennel seeds, and cloves. Add the chicken. With your hands or a spoon, toss well to coat all the chicken pieces with the seasoning.

Set a wok or a large skillet over high heat until very hot. Add the oil and swirl to coat the pan. Place the chicken pieces into the pan so they are separated. Cook for 1 minutes or until browned on the bottom. Turn and cook for an additional 1 minute until browned. Reduce the heat to medium-high. Add the bok choy and cook for about 2 minutes, tossing until the bok choy leaves are wilting. Add the broth and soy sauce.

Bring almost to a boil. Reduce the heat and simmer for 2 minutes or until the chicken is no longer pink and the juices run clear. Serve and garnish with red pepper flakes if desired.

Nutritional Information (Approximately for 4 oz of chicken):

Total Calories: 156 Calories

Total Fat: 4 gm

Total Carbs: 3 gm

Total Protein: 28 gm

When paired with 1/2 a cup of brown rice and a side salad with light dressing - you have a fabulous meal for under 350 calories!!!

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