CRAZYCOOKER
New member
(makes 4 servings)
marinade
1/4 cup (60 ml) hoisin sauce
1/4 cup (60 ml) rice wine vinegar
2 tablespoons (30 ml) canola oil
1/2 tablespoon (12.5 ml) reduced-sodium soy sauce
1/2 teaspoon (2.5 ml) dark sesame oil
brochettes
1 pound (480 g) boneless, skinless chicken breasts, rinsed and patted dry
36 fresh snow peas, trimmed
20 cherry tomatoes
1. In a medium bowl, whisk together marinade ingredients.
2. Remove and discard any visible fat from chicken breasts. Cut into 1/2-inch cubes. Place in marinade, cover, and refrigerate for at least 30 minutes or up to 2 hours.
3. Blanch snow peas in boiling water to cover for 1 minute. Drain.
4. Thread chicken cubes, snow peas, and cherry tomatoes onto 4 skewers.
5. Light a grill or preheat broiler.
6. Grill over medium-high heat for about 3 to 4 minutes per side, giving the brochettes a quarter turn after each 3 minutes. Serve hot.
Per serving: 181 calories (19% calories from fat), 28 g protein, 4 g total fat (0.6 g saturated fat), 8 g carbohydrates, 86 mg cholesterol, 166 mg sodium
Diabetic exchanges: 3 very lean protein, 1/2 carbohydrate (1 1/2 vegetable)
marinade
1/4 cup (60 ml) hoisin sauce
1/4 cup (60 ml) rice wine vinegar
2 tablespoons (30 ml) canola oil
1/2 tablespoon (12.5 ml) reduced-sodium soy sauce
1/2 teaspoon (2.5 ml) dark sesame oil
brochettes
1 pound (480 g) boneless, skinless chicken breasts, rinsed and patted dry
36 fresh snow peas, trimmed
20 cherry tomatoes
1. In a medium bowl, whisk together marinade ingredients.
2. Remove and discard any visible fat from chicken breasts. Cut into 1/2-inch cubes. Place in marinade, cover, and refrigerate for at least 30 minutes or up to 2 hours.
3. Blanch snow peas in boiling water to cover for 1 minute. Drain.
4. Thread chicken cubes, snow peas, and cherry tomatoes onto 4 skewers.
5. Light a grill or preheat broiler.
6. Grill over medium-high heat for about 3 to 4 minutes per side, giving the brochettes a quarter turn after each 3 minutes. Serve hot.
Per serving: 181 calories (19% calories from fat), 28 g protein, 4 g total fat (0.6 g saturated fat), 8 g carbohydrates, 86 mg cholesterol, 166 mg sodium
Diabetic exchanges: 3 very lean protein, 1/2 carbohydrate (1 1/2 vegetable)
