Recipe(tried): Low Fat Chinese Feast for Ramona

LOW FAT CHINESE FEAST FOR RAMONARamona in Memphis asked for a few fat free meals for one. A few hints for her; substitute olive oil for butter or margarine. Substitute lite milk or low fat powdered milk solved in water for cream. Keep cuts of meat very lean and use chicken or turkey whenever possible. Enclosed a few Chinese recipes for her enjoyment. Buen Provecho!

SPRING SOUP

1 cups chicken broth (low sodium)
1 tb thinly sliced green onion
cup chopped watercress
cup shredded carrot
cup cooked rice

Combine the broth, shredded carrot and green onion in a saucepan and simmer for 5 minutes. Stir in the watercress and rice and simmer for 10 minutes more. You will have about 2 cups. Check for seasoning. You can add 1 tsp sesame oil (optional).

WALNUT CHICKEN

1 chicken breast, skinned
1 tb cornstarch
1 egg white unbeaten
cup walnuts
2 tb olive oil
cup diced celery
2 oz water chestnuts
3 tb chicken broth
1 tb soy sauce
1 tsp sherry
tsp sugar
2 slices fresh gingerroot minced
Hot cooked white rice

Slice the chicken breast. Mix 1 tsp cornstarch with 1 tsp water and beat into the egg white with a fork. Add the chicken and mix until each slice is coated. Put the walnuts in water to cover and boil 3 minutes. Drain, dry and saut in a little oil until golden brown. Heat another pan with remaining oil. Add the chicken, celery, and water chestnuts and stir fry for 3 to 4 minutes. Mix together the broth, soy sauce, sherry, sugar, gingerroot and the remaining 1 tsp of cornstarch. Add to the chicken mixture and cook, stirring, until thickened. Sprinkle the walnuts over the top and serve with hot white rice.