Spiced Braised Chicken

2 1/2 c Water 1/4 ts Red pepper flakes
1/2 c Soy sauce 4 Green onions, sliced thin
1/4 c Rice wine or chicken broth 4 Chicken breast halves, boned
2 tb Sugar -and skin removed
1/2 ts Aniseed or fennel seed 2 ts Cornstarch in 1 tb water
1 Cinnamon stick 3 c Rice, cooked
Zest of one orange 1 Green onion, sliced thin for
4 Slices of fresh ginger -garnish
4 servings
In a large pan combine water, soy sauce, sugar, aniseed, cinnamon, zest,
ginger, green onions and red pepper flakes. Bring to a boil, reduce heat
and simmer for ten minutes. Add chicken and simmer for about 30 minutes or
until chicken is cooked through. Remove chicken from pan. Strain 2 cups of
the pan juices and bring to a boil in a skillet. Add cornstarch mix and
boil a few minutes to thicken. Add chicken, stirring to coat and heat
through.
Serve chicken and sauce over cooked rice and garnish with green onions.
Per serving = 280 calories, 22 g protein, 2 g fat, 40 g carbo, 847 mg
sodium. (1 g saturated fat, 1 g monounsaturated fat, 49 mg cholesterol).
NOTE: it is easiest to remove zest with a vegetable peeler, when needing
strips.