Main Dishes

Tropical Chicken Breasts with Vegetables

(4 servings)

2 cups assorted julienne vegetables, such as carrots, celery, zucchini, onion, red and yellow peppers
4 chicken cutlets (about 1 pound)
Ground black pepper
¾ cup low-sodium chicken broth
Tropical sauce
2/3 cup strained chicken juices
1 tablespoon cornstarch
2 tablespoons water
1 clove garlic, minced
2 teaspoons low-sodium soy sauce
1-½ teaspoons brown sugar, packed to measure
1 packet Sweet 'N Low® granulated sugar substitute
¼ teaspoon ground ginger
1-½ teaspoons lemon juice

In 9-inch-round micro-proof dish, assemble 4 bundles of vegetables in a ring arrangement, leaving center open. Place a chicken breast on top of each bundle. Season with pepper. Pour chicken broth over breasts. Cover with wax paper.
Cook on high power 6-8 minutes or just until chicken is cooked through, turning dish if chicken appears to be cooking unevenly. Do not overcook, as chicken will continue to cook after being removed from microwave.
Let stand covered, 2 minutes.
Strain off 2/3 cup of the juices into a 1-quart micro-proof bowl. In glass measuring cup, stir together cornstarch and water. Stir cornstarch mixture into juices; add garlic, soy sauce, sugar, Sweet 'N Low and ginger. Cook, uncovered on high power 2 to 2-½ minutes or until mixture thickens slightly, stirring gently several times. Stir in lemon juice. Serve chicken with vegetables and pass sauce to be spooned over chicken.

Nutrients Per Serving:

Calories 190, Carbohydrate 16 grams, Fiber 5 grams, Protein 17 grams, Fat 8 grams, Cholesterol 35 milligrams, Sodium 920 milligrams.

Dietary Exchanges:

2 Vegetable, 2 Medium-Fat Meat