Chicken and sugar snap stir fry. (March 2013)

Chicken and sugar snap stir fry. (March 2013) Credit: Marge Perry

TIP Pound chicken between layers of plastic wrap with the smooth side of breast facing up.



1 pound boneless, skinless chicken thighs, cut into thin strips

2 tablespoons oyster sauce, divided

2 tablespoons lower-sodium soy sauce, divided

4 teaspoons sesame oil, divided

1 tablespoon grated fresh ginger

2 cloves garlic, minced

8 ounces sugar snap peas

1 medium red bell pepper, cut into thin strips

1/3 cup lightly salted cashews

2 scallions, chopped

1. Combine the chicken, 1 tablespoon of the oyster sauce and 1tablespoon of the soy sauce in a small bowl.

2. Heat 2 teaspoons of oil in a large, nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, until just cooked through, about 4 minutes; transfer to a plate.

3. Return skillet to the heat and add the remaining 2 teaspoons oil. Add the ginger and garlic and cook, stirring, until fragrant, 15 to 30 seconds. Stir in the snap peas and bell peppers and cook, stirring occasionally, 2 minutes, or until crisp-tender. Add the chicken, cashews, remaining 1 tablespoon oyster sauce and 1 tablespoon soy sauce; cook, stirring, until heated through, about 1 minute. Remove from the heat and stir in scallions. Makes 4 servings.

Nutritional analysis for each serving 294 calories, 23 g protein, 13 g carbohydrates, 3 g fiber, 17 g fat, 4 g saturated fat, 588 mg sodium



1 pound boneless chicken breasts, cut into 4 even pieces

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon canola oil

1/4 cup maple syrup

1/4 cup low-sodium chicken broth

1 tablespoon balsamic vinegar

1 tablespoon country-style Dijon mustard

1. Pound each chicken breast into even 1/4-inch thickness; season with salt and pepper.

2. Heat oil in a large, nonstick skillet over medium high. Add chicken and cook (without moving) until it is golden on undersides, about 3 minutes. Turn and cook until again golden on undersides, another 3 minutes. Transfer to plate. (At this point the chicken is not cooked to a safe temperature.)

3. Add the maple syrup, chicken broth, vinegar and mustard to the pan, bring to boil and cook, stirring, until mixture is slightly thickened, 1 to 2 minutes. Add chicken to pan, reduce heat until liquid is barely simmering. Spoon the pan sauce over the chicken and cook, turning once, until the chicken reaches an internal temperature of 160, 3 to 5 minutes longer. Makes 4 servings.

Nutritional analysis for each serving 213 calories, 23 g protein, 15 g carbohydrates, 0 g fiber, 6 g fat, 1 g saturated fat, 442 mg sodium



3 tablespoons flour

1/4 cup grated Parmesan

1/4 cup Italian seasoned bread crumbs

1 egg

1 pound boneless chicken breasts, cut into 4 even pieces

1 tablespoon olive oil

1/3 cup bottled marinara sauce

1/3 cup light shredded mozzarella

1. Combine the flour and Parmesan on a plate. Place the bread crumbs on a second plate.

2. Combine egg with 1 tablespoon water in a shallow bowl, beat lightly. Place bowl between the other dipping plates.

3. Pound the chicken breasts to an even 1/4-inch thickness. Working one at a time, dip the chicken in the flour-Parmesean mixture, then the egg, then the bread crumbs.

4. When all the chicken is coated, heat oil in large, nonstick skillet over medium heat. Add chicken and cook it without moving for 5 to 6 minutes, or until completely browned. Turn chicken over and spread surface lightly with marinara sauce; sprinkle with the mozzarella. Cook 4 to 5 minutes, or until the undersides are completely browned. Reduce heat to medium, cover the pan, and cook another 2 minutes, or until the cheese is melted and the chicken is 160 to 165 degrees. Makes 4 servings.

Nutritional analysis for each serving 276 calories, 31 g protein, 12 g carbohydrates, 1 g fiber, 10 g fat, 3 g saturated fat, 439 mg sodium

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