Kung Pao Chicken for Two

1/2 cup Jasmine rice*
1/4 cup fat-free, reduced-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
1 tablespoon dry sherry wine*
1 teaspoon rice wine vinegar*
1 teaspoon toasted sesame oil
4 teaspoons cornstarch, divided use
3/4 pound boneless, skinless chicken breast, cut into 1/2 inch pieces
1 egg white
3 tablespoons peanut oil
1/2 cup unsalted, blanched peanuts or lightly salted roasted
2/3 cup chopped red bell pepper
1/2 cup sliced green onions*
2 cloves garlic, finely minced
1/2 teaspoon red pepper flakes, or to taste

Cook rice according to package directions.

While rice cooks, in a small bowl, mix together broth, soy sauce, sherry, vinegar, sesame oil and 1 teaspoon cornstarch. Set aside.

Place chicken pieces and egg white in a small bowl and toss to coat. Sprinkle remaining 3 teaspoons cornstarch over chicken and toss again to coat.

Heat peanut oil in a 10-inch or larger skillet or wok over medium-high heat. When oil is very hot, carefully add chicken and stir-fry until chicken separates and is light golden brown on the outside and cooked through the center, about 4 to 5 minutes. Remove chicken to paper towels to drain.

Remove and discard half (about 1 tablespoon) of the remaining oil. Add peanuts, red pepper, onion, and garlic and stir-fry until peanuts are golden brown and red pepper is crisp tender, about 4 minutes. Add red pepper flakes and toss to mix. Add reserved chicken and broth mixture and toss to reheat, mix well and thicken. Serve immediately over hot cooked rice.

Kung Pao Chicken for Two

We got one shocker when we sent the recipe to our dietitian for nutrient analysis. This dish is a bit higher in fat than most of our recipes. Two suggestions -- use it only as a splurge or adjust the peanuts. We all know nuts are high in fat, so instead of adding your nuts to the pan and sautéing them, use only a quarter-cup (or so) of unsalted roasted peanuts, chop them finely, and then sprinkle over the finished dish as a garnish. You’ll still get that peanut flavor that makes this dish famous, but you’ll scale back on calories and fat, too.

Kung Pao Chicken for Two

Approximate Values Per Serving: 816 calories (44% from fat), 40 g fat (7 g saturated), 99 mg cholesterol, 53 g protein, 61 g carbohydrates, 5 g dietary fiber, 786 mg sodium

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