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Garlic Soy Chicken

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Garlic Soy Chicken
  • Prep Time 25 min
  • Total Time 50 min
  • Servings 4
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A splash of sherry, a touch of brown sugar and a sprinkle of zesty gingerroot create irresistible flavor in this easy chicken dish.

Ingredients

4
boneless skinless chicken breasts (about 1 1/4 lb)
1/4
cup reduced-sodium soy sauce
1/4
cup dry sherry or chicken broth (from 32-oz carton)
2
tablespoons packed brown sugar
1
tablespoon grated gingerroot
2
cloves garlic, finely chopped
1
bag (16 oz) frozen stir-fry vegetables
Hot cooked rice, if desired

Directions

  • 1 Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick. Place chicken in shallow glass or plastic dish.
  • 2 In small bowl, mix soy sauce, sherry, brown sugar, gingerroot and garlic; pour over chicken. Cover; let stand 20 minutes to marinate.
  • 3 Remove chicken from marinade. In 12-inch skillet, heat marinade over medium-high heat. Cook chicken in marinade 15 to 20 minutes, turning once, until no longer pink in center.
  • 4 Stir in frozen vegetables. Cook 2 to 4 minutes, stirring frequently, until vegetables are tender. Serve chicken mixture over rice.
Tips  

Chicken contains vitamin B6, also called pyridoxine. Vitamin B6 is important for digesting proteins, plus it helps to keep hair and nerves healthy.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
(
Calories from Fat
45
)
Daily Value
Total Fat
5g
8%
(
Saturated Fat
1 1/2g
7%
,
Trans Fat
0g
)
Cholesterol
90mg
29%
Sodium
620mg
26%
Potassium
530mg
15%
Total Carbohydrate
18g
6%
(
Dietary Fiber
3g
12%
,
Sugars
10g
)
Protein
35g
Daily Value*:
Vitamin A
20%
20%
Vitamin C
30%
30%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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