2 lb Chicken wings (or 1 lb -boneless, skinless chicken -breast cut Into 1x1/2" strips) 2 tb Teriyaki sauce 1/2 c Plum sauce (or plum -preserves) 2 tb Brown sugar 1 tb Worcestershire sauce 1 Clove garlic, minced 1 sl Garlic root, minced (or 1/2 -tsp ground) 1 tb Arrowroot 2 tb Water From "Count Out Cholesterol Cookbook" By Mary Ward. If you have a taste for chicken wings, try these. They are hot, spicy and delicious. To reduce the fat and cholesterol even further, use lean chicken breast strips in place of the wings. Serves 6 (3 wing pieces) no stick cooking spray Cut off wing tips and discard (T: or stash in the freezer for stockpot later). Separate the wings at the joints. Cut off any visible fat. Wash and pat dry. Or simply use the chicken strips. In a med saucepan, combine the teriyaki sauce, plum sauce, sugar, Worcestershire sauce, garlic, ginger, arrowroot, and water. Heat, whisking the sauce, until smooth and thick and the sugar and arrowroot are dissolved. Put the chicken pieces in the hot marinade, cover, and refrigerate for 4 hours or overnight. Preheat oven to 400F. Spray a lg baking pan with no stick cooking spray. Drain marinade from wings. Bake for 15 min until they are tender and crispy. (Or, bake chicken strips for 10 min.) Serve hot. Each serving (3 wings): Cal 485; chol 129mg For chicken strips: Cal 165; chol 51mg Posted by Theresa Merkling.
|
