Chicken with Ginger and Snow Peas

This is a low-salt recipe that is amazingly delicious. It calls for soy sauce, which is pretty high in sodium. Alas, this recipe came from my low salt cook book and boasts only 185 mg of sodium per 1 cup serving! Not bad for such a tasty meal. It is full of protein (28 grams per serving) and low fat as well as low in calories. (166 calories per serving and only 3 grams of fat.) I also absolutely abhor peas in any other form. But snow peas are subtle in their flavor, therefore not overpowering the dish and complementing the other gentle flavors.

It makes for a wonderfully nutritious, yet satisfying meal - especially when combined with brown rice, which is what I use with this dish. It also goes very well with steamed broccoli.

So, Dinner Tonight was:

Salad greens with a sprinkle of cheddar, cherry tomatoes, chopped cucumber and fat free dressing

Chicken with Ginger and Snow Peas

Brown Rice

Steamed Broccoli

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Chicken with Ginger and Snow Peas

• 6 ounces of fresh snow peas
• 1/2 cup of low sodium or no sodium chicken broth
• 1 tablespoon of cornstarch
• 1 tablespoon of light soy sauce
• 1 teaspoon of pepper
• 2 teaspoons of sesame oil
• 1 1/4 lbs of boneless, skinless chicken breast tenders
• 2 medium cloves of garlic. minced
• 1/2 teaspoon of minced ginger root

1. Trim ends off of snow peas
2. In small bowl, whisk together the broth, cornstarch, soy sauce, and pepper.
3. Heat a large, heavy skillet over high heat, add oil, and swirl to coat bottom. Cook the chicken for 4-5 minutes, stirring frequently.
4. Add the snow peas, garlic, and ginger root. Cook for 2 to 3 minutes, stirring constantly.
5. Add the chicken broth mixture and cook for 2 to 3 minutes, or until the sauce thickens and the chicken is no longer pink in the center, stirring constantly. If mixture begins to burn, remove skillet from heat momentarily and add a teaspoon or two of chicken broth - or water.

Nutritional Information per 1 cup serving:

166 calories
5 grams if carbohydrates
26 grams of protein
66 mg of cholesterol
3 grams of fat
1 gram of fiber
185 mg of sodium
380 mg of potassium
31 mg of calcium

Brown Rice

Cook according to package directions. Remember, brown rice is much more nutritious for you than enriched white rice. Read package for serving size and nutritional information.

Steamed Broccoli

You can use fresh broccoli and steam it of you have a steamer. Or, buying fresh, pre-cut broccoli in a bag and microwaving it according to package directions to steam it will work just fine. Read package for serving size and nutritional information.