Diabetes Forecast

Seared Chicken With Scallion-Ginger Sauce

Per Serving

Seared Chicken With Scallion-Ginger Sauce

Makes: 4 servings
Serving Size: 3 oz. chicken
Calories 225
Fat 9 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 8 g
Fiber 1 g
Sugars 4 g
Cholesterol 75 mg
Sodium 410 mg
Potassium 300 mg
Protein 28 g
Phosphorus 210 mg
Choices: Carbohydrate 0.5, Lean Meat 4
  • Makes: 4 servings
  • Serving Size: 3 oz. chicken
  • Preparation Time: 10 minutes
  • Cooking Time: 15 minutes


2 whole boneless, skinless chicken breasts about 1/2 inch thick (1 to 1 1/4 lbs.)
1/4 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1 1/2 Tbsp. vegetable oil, divided use
1/4 cup minced scallions
3 garlic cloves, minced
1 Tbsp. peeled, grated fresh ginger
3/4 cup reduced-sodium, low-fat chicken broth
1/4 cup rice wine vinegar
2 Tbsp. hoisin sauce
2 tsp. cornstarch
1/2 tsp. sugar
Chopped scallions (optional)


  1. Sprinkle both sides of the chicken with the salt and black pepper. In a heavy skillet (preferably cast iron), heat 1 Tbsp. of the oil over medium-high heat. Add the chicken and sear on both sides for about 3 minutes per side. Remove the chicken from the skillet to a plate; set aside.
  2. Reduce the heat to medium. Add the remaining oil to the pan and the scallions, garlic, and ginger. Cook for 1 minute. Combine the broth, vinegar, hoisin sauce, cornstarch, and sugar and mix well. Add to the pan and bring to lightly boiling. Cook for 3 minutes. 
  3. Return the chicken and juices to the pan, and reduce the heat to low. Cook for 4 minutes, or until the chicken is cooked through. Garnish with chopped scallions, if desired

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