- SAUCE:
- soy sauce
- water
- sherry wine
- light corn syrup
- rice wine vinegar
- sugar
- cornstarch
- STIR-FRY INGREDIENTS:
- vegetable oil
- vegetable oil
- cornstarch
- water
- soy sauce
- MARINADE:
- cashews
Makes 6 servings, each containing approximately:
210 calories
9 gm. carbohydrate
10 gm. fat
76 mg. cholesterol
20 gm. protein
93 mg. sodium
1 gm. fiber
- Blueberry Ginger Sauce:
- fresh blueberries
- minced ginger
- fresh lime juice
- cane sugar
- sea salt
- chopped scallions
333 calories, 34g protein, 11g carbohydrate, 18g fat (2.3g saturated), 2g fiber
- salt
- black pepper
- reduced-sodium chicken broth
- low-sodium soy sauce
- cornstarch
- honey
- canola oil
- sesame oil
- red pepper flakes
- bean sprouts
- unsalted roasted peanuts
364 calories, 40g protein, 15g carbohydrate, 15g fat (6.4g saturated), 3g fiber
- salt
- freshly ground black pepper
- light coconut milk
- skim milk
- red curry paste
- unsweetened coconut flakes
- cornflakes
- bag baby spinach
One serving (2 cups) equals 419 calories, 14 g fat (5 g saturated fat), 66 mg cholesterol, 590 mg sodium, 39 g carbohydrate, 3 g fiber, 33 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1-1/2 starch, 1 fat.
- hot water
- chopped onion
- reduced-sodium chicken broth
- reduced-sodium soy sauce
- salt-free seasoning blend
One serving (1 chicken breast) equals 288 calories, 5 g fat (1 g saturated fat), 102 mg cholesterol, 506 mg sodium, 19 g carbohydrate, trace fiber, 39 g protein. Diabetic Exchanges: 4 lean meat, 1 starch.
- fat-free French salad dressing
- lemon juice
- pepper
- dried thyme
- dried marjoram
- garlic powder
- salt
- paprika
- poultry seasoning
- onion powder
- crushed cornflakes
2/3 cup chicken mixture with 2/3 cup rice equals 389 calories, 14 g fat (2 g saturated fat), 63 mg cholesterol, 1,249 mg sodium, 35 g carbohydrate, 2 g fiber, 30 g protein.
- instant brown rice
- chopped cashews
- chicken broth
- soy sauce
- teriyaki sauce
- canola oil
- chopped bok choy
- minced chives
1-1/4 cups (calculated without cheese) equals 339 calories, 7 g fat (1 g saturated fat), 63 mg cholesterol, 384 mg sodium, 38 g carbohydrate, 5 g fiber, 32 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1/2 fat.
- salt-free garlic seasoning blend
- Filippo Berio® Extra Virgin Olive Oil
- reduced-sodium chicken broth
- uncooked orzo pasta
- Italian seasoning
Calories 509
Total Fat 21g
Saturated Fat 4g
Cholesterol 108mg
Sodium 574mg
Total Carbohydrate 48g
Dietary Fiber 6g
Sugars n/a
Protein 32g
- Serve with: balsamic vinegar to drizzle over chicken and vegetables
- Read more: Roast Rosemary Chicken and Vegetables - Easy Chicken Recipes - Woman's Day
CALORIES 379.6 CAL
FAT 17.3 G
SATURATED FAT 2.3 G
SODIUM 293.6 MG
CARBOHYDRATES 28.6 G
TOTAL SUGARS 17.6 G
DIETARY FIBER 2.3 G
PROTEIN 27.8 G
- finely chopped fresh thyme leaves or 1/4 tsp dried thyme
- salt
- freshly ground black pepper
- olive oil
- apricot or peach 100% fruit spread