Chinese-Style Glazed Chicken Breasts

RECIPE

Serve with asparagus and rice.

Yield
4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce)

Ingredients
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons hoisin sauce
1 tablespoon apricot preserves or fruit spread
4 (4-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon vegetable oil

Preparation
Combine first 3 ingredients in a small bowl; set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle chicken with salt and pepper.

Heat vegetable oil in a large skillet over medium-high heat. Add chicken, and sauté for 3 minutes on each side. Remove chicken from pan. Reduce heat; carefully stir in broth mixture. Return chicken to pan; cook 3 minutes or until done, turning to coat.

Nutritional Information
Calories:186 (25% from fat)
Fat:5.1g (sat 0.9g,mono 1.3g,poly 2.5g)
Protein:26.7g
Carbohydrate:6.9g
Fiber:0.3g
Cholesterol:66mg
Iron:0.9mg
Sodium:526mg
Calcium:17mg

Chinese cooking@home
by cooking lover

Chinese Style Roast Pork (Char Sil)

In San Francisco's Chinatown, char sil is often displayed hanging in a market window or layered in pans in Chinese delicatessens or restaurants. This versatile pork works well in stir-fries, lo meins, or dumplings. Wrap leftovers tightly in foil or heavy-duty plastic wrap, and place in a plastic bag. Freeze for up to three months. Serve with snow peas.
This recipe goes with Rainbow Fried Rice.

Yield
8 servings (serving size: 3 ounces)

Ingredients
1/2 cup hoisin sauce
1/2 cup ketchup
1/4 cup packed brown sugar
1/4 cup dry sherry
1/4 cup low-sodium soy sauce
2 tablespoons honey
2 teaspoons minced green onions
1 teaspoon dark sesame oil
4 garlic cloves, minced
2 pounds boneless Boston butt pork roast, trimmed and cut into (2-inch) cubes

Preparation
Combine first 9 ingredients in a large zip-top plastic bag. Add pork; seal and marinate in refrigerator 24 hours, turning bag occasionally. Remove pork from bag, reserving marinade.

Preheat oven to 350°.

Place pork on the rack of a broiler pan lined with foil. Bake at 350° for 30 minutes. Turn pork over, and baste with reserved marinade. Discard remaining marinade. Bake an additional 20 minutes or until a thermometer registers 160° (slightly pink).

Preheat broiler. Broil pork 5 minutes or until browned.

Nutritional Information
Calories:193 (41% from fat)
Fat:8.9g (sat 3g,mono 4g,poly 1.1g)
Protein:21.2g
Carbohydrate:5.8g
Fiber:0.2g
Cholesterol:73mg
Iron:1.5mg
Sodium:249mg
Calcium:28mg

Chinese cooking@home
by cooking lover