Poached Ginger Chicken

Poaching is a great way to cook chicken because the simmering liquid helps keep the chicken juicy and moist.

Yield: 4 servings (serving size: 5 ounces chicken and 1 tablespoon sauce)

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 2  cups  water
• Cooking spray
• 1  teaspoon  peanut oil
• 3/4  cup  chopped green onions
• 1/4  cup  grated peeled fresh ginger
• 2  tablespoons  "measures-like-sugar" calorie-free sweetener
• 2  tablespoons  dry sherry
• 2  tablespoons  low-sodium soy sauce
• Boston lettuce leaves (optional)
• Green onions (optional)

Preparation

1. Combine chicken and water in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until chicken is done.

2. Remove chicken from broth; discard broth. Cut chicken into thin slices; place slices in a shallow dish.

3. Heat oil over medium-high heat in a nonstick skillet coated with cooking spray. Add chopped green onions and ginger; sauté 30 seconds. Remove from heat, and spoon over chicken.

4. Add sweetener, sherry, and soy sauce to pan; bring to a boil. Boil 1 minute. Pour soy sauce mixture over chicken. Cover and chill thoroughly. If desired, spoon chicken mixture evenly onto individual lettuce-lined salad plates, and garnish with green onions.

carbo rating: 3

Nutritional Information

Calories:

214 (0.0% from fat)

Fat:

3.3g (sat 0.8g,mono 0.0g,poly 0.0g)

Protein:

40.2g

Carbohydrate:

3.6g

Fiber:

0.7g

Cholesterol:

99mg

Iron:

1.7mg

Sodium:

385mg

Calcium:

41mg