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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

In England, there are sixty different religions and only one sauce.
-Attributed to Voltaire, French Author

The refrigerator light goes on...

This is a simple little recipe that I made one evening when there was nothing in the house except some frozen chicken breasts. It is not an earth-shattering recipe and won’t win any awards, but it is mighty tasty and easy to make if you keep your pantry well stocked.

Low-sodium Soy Sauce

Soy sauce is one of the world's oldest condiments and is made by fermenting soybeans with roasted wheat (and sometimes barley). It is likely that its origins are as a preservative and, as with many preservatives, it is very high in salt. Soy sauce is a brewed product and has a savory flavor that activates the umami taste buds. As such, used sparingly, it is a fantastic flavor enhancer.

It can add a lot of flavor but it can also add a ton of salt - enough that people who are salt sensitive or on restricted sodium diets can get into trouble. Traditional soy sauce has about 1100mg of sodium per tablespoon (give or take a hundred milligrams). That's the equivalent of a half teaspoon of salt.

Fortunately, there are excellent quality lower sodium soy sauces on the market and there is almost no difference in flavor between them and traditional soy sauce. There is, however, half the sodium in low salt versions (only about 550mg per tablespoon).

1 Tbsp. = 10 calories, 4.5g fat, 0.44g sat fat, 0.73g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol


 

Ginger Chicken with Steamed Napa Cabbage



Servings = 2 | Serving size =1 chicken breast

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe does not keep very well.

Serve with Jasmine Rice or Coconut Rice or Home Fries or Coconut Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version

2 cups water
10 leaves napa cabbage
1 tsp low-sodium soy sauce
1 Tbsp orange juice
1/2 tsp ground ginger
1/4 cup sherry
2 4 ounce boneless chicken breasts

Place the water in a stock-pot fitted with a steamer basket. Slice the napa cabbage across the leaves into thin strips. Place the cabbage in the steamer basket but do not turn on the burner.

In a non-stick skillet, place 1 tsp. of the soy sauce and the orange juice. Heat over high heat until it begins to simmer and add the ground ginger.

Place the chicken breasts in the pan and cook over medium heat, turning frequently, until the liquid begins to evaporate.

Set the burner under the steamer basket on high.

When the sauce is thick and syrupy in the bottom of the pan, reduce the heat to medium and add the sherry. Cook slowly, turning the chicken breasts frequently. Let the sauce reduce until there is only about 4 tablespoons.

Serve over the steamed napa cabbage.

Nutrition Facts

Serving size = 1 chicken breast with cabbage

Servings = 2

.

Amount Per Serving

Calories 220 Calories from Fat 14
  % Daily Value
Total Fat 2g 2%
    Saturated Fat 0g 2%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 65mg 22%
Sodium 193mg 8%
Total Carbohydrates 15g 5%
    Dietary Fiber 4g 17%
    Sugars 9g  
Protein 28g  
Vitamin A 4% Vitamin C 115%
Calcium 8% Iron 10%
Vitamin K 126 mcg Potassium 628 mg
Magnesium 57 mg