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Old 03-02-2009, 04:14 PM
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Default Chinese-Style Steamed Chicken (South Beach)

Chinese-Style Steamed Chicken (Phase 1)

Using packaged broccoli florets and jarred minced garlic will help you cut the prep time for this recipe. If you have extra time, let the chicken marinate in the soy sauce mixture for 30 minutes for added flavor.

Serves 4

4 (6-ounce) boneless, skinless chicken breasts
4 garlic cloves, minced
1 tablespoon minced fresh ginger
4 scallions, chopped
2 tablespoons low-sodium soy sauce
1 teaspoon red pepper flakes
1 (1-pound) head broccoli, cut into florets (3 ˝ to 4 cups)

Fill bottom part of a steamer with 1 inch of water; bring to boil.

Toss chicken with garlic, ginger, scallions, soy sauce, and red pepper flakes, coating breasts well. Place chicken in the steamer basket, pouring remaining soy sauce mixture over chicken. Lower basket into water container, reduce to a rapid simmer, and cover with a lid. Steam for 5 minutes.

Turn chicken breasts, add broccoli, cover, and continue steaming until chicken is cooked through and broccoli is tender, 5 to 6 minutes more.

Serve hot.

Nutritional Information
220 calories
2.5 g total fat (.5 g sat)
6 g carbohydrate
42 g protein
2 g fiber
430 mg sodium
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