Oriental Chicken & Wild Rice
An impressive low fat healthy recipe for family or friends.

Servings: 4

• 1 pound skinless, boneless chicken breasts
• 1/4 cup low-sodium teriyaki sauce
• 1/4 cup low-sodium soy sauce
• 1/4 cup dry white wine
• 2 cloves garlic, minced
• 1/2 teaspoon peeled, grated gingerroot
• 1/4 teaspoon Chinese five-spice powder
• 1 (4 ounce) package uncooked wild rice
• 1 teaspoon vegetable oil
• 1 cup sliced green pepper
• 2/3 cup sliced carrots
• 2/3 cup chopped onion
• 2/3 cup fresh mushrooms, sliced
• 1/2 cup frozen English peas, thawed
• Vegetable cooking spray
• 2 tablespoons slivered almonds, toasted

Cut chicken into 1 inch pieces and place in a small bowl. Add teriyaki sauce and add next five ingredients. Stir well. Cover and marinate in refrigerator for 1 hour.

Cook rice according to package directions, omitting salt; keep warm.

Add oil to wok or heavy skillet, and heat to medium high (325°) for one minute. Add green pepper, carrots, and onion. Stir-fry 3 minutes. Add mushrooms and peas and stir-fry for 2 minutes. Stir into rice and set aside.

Coat wok with cooking spray; place over medium-high heat until hot. Add chicken and marinade to wok; stir-fry 4 minutes or until done. Add rice and vegetables; stir-fry 1 to 2 minutes or until heated. Sprinkle with almonds.

Per Serving: 322 Calories
4.9g Fat
33.5g Protein
33.7g Carbohydrate
3.7g Dietary Fiber
66mg Cholesterol
754mg Sodium

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