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RECIPES:
LOW FAT DISHES:
Lemongrass and Asparagus Chicken
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Lemongrass and Asparagus Chicken |
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Great Asian-style
dish...
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1
lb |
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skinless, boneless chicken breasts,
sliced thickly |
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3
cloves |
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garlic, crushed in garlic press |
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2
Tbs |
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finely chopped fresh lemongrass |
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1
tsp |
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granulated sugar |
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1
tsp |
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grated fresh ginger |
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1
Tbs |
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peanut oil, divided |
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1½
bunches |
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asparagus, tough ends trimmed off, cut
into 2-inch lengths |
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1
large |
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onion, sliced thickly |
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2
medium |
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tomatoes, seeded and chopped coarsely |
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2
tsp |
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finely chopped fresh cilantro |
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2
Tbs |
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sesame seeds, toasted |
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1 |
Combine
chicken, garlic, lemongrass, sugar, ginger and
half of the boil- in a medium bowl. |
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2 |
Steam
asparagus until just tender. Rinse immediately
under cold water; drain. |
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3 |
Heat
remaining oil in wok or large skillet. Stir-fry
onion until just soft; remove from pan. Stir-fry
chicken mixture, in batches, until chicken is
browned and cooked through. |
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4 |
Return
chicken mixture and onion to wok with asparagus
and tomato; stir-fry until heated through. Serve
sprinkled with cilantro and sesame seeds. |
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Servings: 4 |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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251.16 |
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Calories From Fat (26%) |
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65.31 |
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% Daily Value |
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Total Fat
7.45g |
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11% |
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Saturated Fat 1.40g |
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7% |
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Cholesterol
65.77mg |
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22% |
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Sodium
83.12mg |
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3% |
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Potassium
960.35mg |
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27% |
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Carbohydrates
15.75g |
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5% |
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Dietary Fiber 6.24g |
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25% |
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Sugar 7.38g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
9.51g |
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Protein
32.81g |
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66% |
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WW
POINTS: 5
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Cooking Tips |
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*Lemongrass can be
found in the produce section of most supermarkets. |
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**To quickly toast
sesame seeds, place them in a dry small fry pan and heat
over medium-heat, stirring constantly until slightly
browned. |
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***Serve over rice,
if desired. |
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