Hot and Sweet Shanghai Chicken

cooking spray
2 to 3 large cloves garlic, minced or pressed
1 lb. boneless, skinless chicken breast or chicken breast tenders cut into 1/2 inch pieces
1 egg white
1 teaspoon cornstarch
1/2 teaspoon salt
1 cup bamboo shoots, sliced
1 cup carrot slices, microwaved or blanched for 1 minute
1/2 cup sliced water chestnuts
1 green or red bell pepper, chopped into 1/4 inch pieces

2 tablespoons hoisin sauce*
1 tablespoon brown sugar
2 tablespoons sake* or dry sherry
1/2 tablespoon fresh ginger root, minced
1 teaspoon dark Oriental sesame oil
½ to 1 teaspoon Chinese chili paste

1. Combine chicken, egg white, cornstarch and salt together well and set aside; prepare vegetables and set aside.

2. Mix sauce ingredients together in a small bowl and set aside.

3. Spray wok or large stick-resistant skillet with cooking spray and preheat over medium high for 2 minutes. Stir fry garlic until pungent and lightly browned; add chicken mixture and stir fry several minutes. Add vegetables to chicken, continuing to stir fry another 60 seconds; add sauce and stir-fry all ingredients together for 2 more minutes. Remove from heat and serve with rice or rice noodles.

Yield: 4 servings w/o rice or noodles at approximately 185 calories; 4.5 grams total fat; 0.6 gram saturated fat; 42 milligrams cholesterol; 13.5 grams carbohydrate; 2.8 grams dietary fiber; 24.5 grams protein; 388 milligrams sodium.

*These items can be found at your local Oriental market and are available in the specialty food sections of most larger supermarkets.

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