* Exported from MasterCook *
Orient Express
Recipe By :Greta and Janet Podleski
Serving Size : 4 Preparation Time :0:00
Categories : Lowfat, Low Calorie Savory new recipe
Amount Measure Ingredient -- Preparation Method
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12 ounces linguini -- uncooked
1 cup onions -- chopped
2 cloves garlic -- minced
1 cup fat free chicken broth
1/4 cup soy sauce -- low sodium
1/4 cup ketchup
3 tablespoons seasoned rice vinegar
3 teaspoons lemon juice
3 teaspoons sesame oil
3 teaspoons grated ginger root
2 teaspoons honey -- or brown sugar
1 teaspoon hot pepper sauce
1/2 teaspoon black pepper
2 tablespoons cornstarch
2 large chicken breasts without skin
1 1/2 cups broccoli florets
1 cup sweet red pepper
1 cup carrots
1. Prepare linguini according to package directions. Drain and keep warm.
2. While pasta is cooking, prepare sauce. Spray a large sauce pan with nonstick spray. Add onion and garlic. Cook and stir over medium heat until tender, about 5 minutes. Add broth, soy sauce, ketchup, vinegar, lemon juice, sesame oil, ginger root, honey or brown sugar, hot pepper sauce, and black peppe. Bring mixture to a boil, stirring often. Blend cornstarch with an equal amount of water until smooth. Add to sauce. Cook and stir until sauce thickens, about 1 minute.
3. Add cookied chicken strips, broccoli, red pepper, and carrots to sauce. Stir well. Cook for 3- 4 minutes, until vegetables are tender- crisp. Pour sauce over warm linguini and toss to coat evenly. Serve immediately.
Source:
"LoonySpoons"
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Per Serving (excluding unknown items): 583 Calories; 7g Fat (10.3% calories from fat); 41g Protein; 88g Carbohydrate; 6g Dietary Fiber; 68mg Cholesterol; 1572mg Sodium. Exchanges: 4 1/2 Grain(Starch); 4 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
NOTES : This make 4 *huge* portions!! It is probably better to divide it into 6 portions, or half the recipe.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0