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posted: 7/18/2012 3:47 PM

Leaner Chicken

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6 tablespoons hoisin sauce

¼ cup rice wine vinegar

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3 tablespoons reduced-sodium soy sauce

3 tablespoons sugar

1½ cups no-sodium chicken broth

4 boneless, skinless chicken breasts (about 1½ pounds) cut into 1-inch pieces

2 tablespoons cornstarch

1 tablespoon peanut oil

6 garlic cloves, minced

2 tablespoons grated fresh ginger

¾ teaspoon red pepper flakes

3 cups cooked rice (see note)

½ cup chopped green onions

In a medium bowl whisk hoisin sauce, vinegar, soy sauce, sugar and chicken broth together until combined.

To a medium bowl add 6 tablespoons of that sauce and the chicken stirring to coat; set aside for 30 minutes. Whisk cornstarch into remaining sauce and set aside.

Place a nonstick skillet over medium-high heat and add peanut oil. Add marinated chicken and sauté for about 4 minutes. Remove chicken to a plate.

Reduce heat to medium and add garlic, ginger, and pepper flakes to the pan and sauté until fragrant, about 30 seconds. Add remaining sauce mixture and cook, stirring constantly until thickened, about 2 to 3 minutes.

Return chicken and any juices from the plate to the pan; stirring until coated. Serve over rice and garnish with green onions.

Serves four.

Cook's note: Shredded romaine lettuce can be substituted for the rice to reduce calories and carbohydrates. No-sodium chicken broth helped reduce the sodium in this dish, but this recipe is still high in sodium due to the hoisin and soy sauces.

Nutrition values per serving: 503 calories (10.4 percent from fat), 5.8 g fat (1.3 g saturated), 62.5 g carbohydrates, 0.9 g fiber, 45 g protein, 100 mg cholesterol, 1,458 mg sodium.

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