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Hello, and welcome to Dinner Tonight. I'm Tanya Davis and today we're here at the Water Sense
Labeled Home at the Texas A&M AgriLife Research and
Extension Center in Dallas. Today I'll be showing you how to prepare
a quick and easy one-dish meal that's
called Chinese Chicken. This is a modified recipe
to lower the sodium. The first step today is preparing
our veges. I began by washing and rinsing our veges
under cool, running water. Hopefully, you have
chosen to install a faucet aerator so that you can
save over 2 gallons of water per minute.
You'll see that I have here several different kinds of veges.
There's carrots, celery, green onions,
and a vegetable that I usually don't cook with, but it
really adds a nice flavor to this recipe, and it's
cabbage. We're going to stir these veges for just a couple of more minutes.
to let them cook down and become a little bit more
tender. Now it's time to
add our precooked chicken. You have a couple of options
on the chicken. I chose
boneless, skinless chicken *** last night
to prepare and I just prepared them on the grill.
The chicken is going to add
a good lean protein to the dish.
Alright, we're going to let this cook and then we'll start with the sauce.
OK, I think our veges are
tender enough and chicken has become heated through, so now we're
ready to work on the sauce. We're adding it right into the dish today.
And it is 1 cup of reduced-sodium
chicken broth and a tablespoon of cornstarch.
The cornstarch, of course, is the ingredient that is
going to help with the thickening of the sauce.
It's already been dissolved or mostly
dissolved with the chicken broth.
We're going to stir this around
and let it thicken for about 1 to 2 more minutes.
While it's thickening, we're also going to add our
can of sliced water chestnuts
and get them heated through while the sauce is thickening.
Also to that, we've got to have a little flavor. We are reducing the sodium
in this dish, but we want to add a little bit of flavor with a tablespoon of soy
sauce. And it would be best to choose
reduced-sodium soy sauce. OK,
as you can see, our sauce is nice and thickened, and we're
almost ready to serve up this quick, easy, and nutritious
meal. But first, I want to give the dish just a little bit more crunch
and that comes in the form of a couple of tablespoons of
sliced almonds. Now it's ready
to serve up. This dish serves four people
so you're going to get quite a bit of food
on your plate. It is a one-dish meal.
If your family wanted,
you could also pair this with some cooked
Chinese noodles. But, today we've
got great nutrition for about 250 calories.
So the next time you're wondering what's for dinner, I hope you'll remember that
Texas A&M AgriLife Extension Service has resources and
information that can help you answer that question.