Tuesday, December 15, 2009

Sweet and Spicy Chicken with Broccoli

This is a very simple meal that rivals any take out chinese you can get. While most chinese restaurants serve breaded, fried chicken coated with a sugary sauce, mine is just boneless skinless breasts coated with a sugary sauce. Ok, so the sauce is not exactly low calorie here but take out the grease and the rice and you completely make up for it. It's absolutely delicious and you can control how spicy you want it with the red pepper flakes. This recipe is slightly zippy but still mild enough to preserve your taste buds.


Sweet and Spicy Chicken with Broccoli


1 ½ lbs. raw boneless skinless lean chicken breast, cut into nuggets
1 cup sweet chili sauce
4 tsp. seasoned rice vinegar
1/2 tsp. red pepper flakes
Salt and pepper
Garlic powder
1 lb. broccoli

Brown chicken in cooking spray in skillet. Sprinkle with salt, pepper and garlic powder. Combine chili sauce, vinegar, and red pepper flakes in a bowl and mix well. Add chicken to sauce and toss to coat. Serve with steamed broccoli.



Total calories with broccoli= 1730
4 servings = 433 per serving
2 mini baked egg rolls = 90 calories

Sweet and spicy chicken with broccoli + 2 mini eggrolls = 523 calorie dinner.



Calories calculated from Calorieking.com, some numbers are rounded and approximate.



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