CHICKEN KETCHUP
Non-stick spray
1 med. onion, diced or sliced
Garlic to taste, minced, fresh or in a jar
6 to 10 chicken pieces
1/4 c. ketchup
1/4 c. soy sauce
1/4 c. mirin (Japanese cooking wine) or white wine with a little sweetener or sugar
1 sm. can button mushrooms
Spray large Teflon (preferably) frying pan with Pam (or other non-stick spray). Lightly brown sliced onions, then add chicken pieces and minced garlic and brown them on both sides (about 3 minutes on high setting). In the meantime mix ketchup, soy sauce, mirin (or white wine) and the liquid from the canned mushrooms.
Pour over browned chicken pieces, turn heat to low, add mushrooms, simmer about 30 to 40 minutes. Serve with rice, potatoes and other vegetables.
NOTES: To make this recipe "lightest" use only boned and skinned chicken breasts, but be prepared that it will be somewhat dry. To make this recipe "light"
use only chicken breast, leave on the skin, but do not eat it. If you are not too concerned with fat content, and for best flavor, use all chicken pieces with skin and bones.
(From Recipe Games (Helen))
Non-stick spray
1 med. onion, diced or sliced
Garlic to taste, minced, fresh or in a jar
6 to 10 chicken pieces
1/4 c. ketchup
1/4 c. soy sauce
1/4 c. mirin (Japanese cooking wine) or white wine with a little sweetener or sugar
1 sm. can button mushrooms
Spray large Teflon (preferably) frying pan with Pam (or other non-stick spray). Lightly brown sliced onions, then add chicken pieces and minced garlic and brown them on both sides (about 3 minutes on high setting). In the meantime mix ketchup, soy sauce, mirin (or white wine) and the liquid from the canned mushrooms.
Pour over browned chicken pieces, turn heat to low, add mushrooms, simmer about 30 to 40 minutes. Serve with rice, potatoes and other vegetables.
NOTES: To make this recipe "lightest" use only boned and skinned chicken breasts, but be prepared that it will be somewhat dry. To make this recipe "light"
use only chicken breast, leave on the skin, but do not eat it. If you are not too concerned with fat content, and for best flavor, use all chicken pieces with skin and bones.
(From Recipe Games (Helen))
