Sylvia Woods is perhaps New York's most famous soul food chef. In fact, she's been crowned the "queen of soul food," a cuisine that is not generally known for being low calorie.
The Zagat New York City restaurant survey said that the food at Wood's Harlem restaurant is tasty and comforting, but warned: "Don't tell your doctor what you ate."
That's all changed. Woods has joined forces with Splenda and concocted some delicious, yet light treats.
Sylvia's Pan-Fried Orange-Ginger Chicken
Makes 4 servings
Preparation time: 15 min.
Cook time: 15 min.
2 egg whites
¼ cup, 1 percent low-fat milk
1 pound boned and skinned chicken breasts, cut into 1-inch pieces
½ teaspoon sea salt
½ teaspoon cracked black pepper
½ cup all-purpose flour
¼ cup olive oil
1 cup Splenda No Calorie Sweetener, granular
½ teaspoon Sylvia's Secret Seasoning*
1 ½ cups fresh orange juice
½ cup water
2 tablespoons sliced fresh ginger
4 teaspoons corn starch
¼ cup water
Whisk egg whites until frothy; gradually whisk in milk. Set aside.
Sprinkle chicken with salt and pepper and dip in egg white mixture. Dredge in flour, shaking off excess.
Cook chicken in hot oil in a large skillet over medium-high heat, stirring occasionally until chicken is lightly browned. Drain chicken on paper towels.
Combine Splenda granular, Sylvia's Secret Seasoning, orange juice, 1/2 cup water and ginger in a small saucepan. Bring Splenda granular mixture to a boil over medium-high heat, stirring constantly.
Combine corn starch and 1/4 cup water, stirring until corn starch dissolves; add to Splenda granular mixture, stirring until mixture returns to a boil. Add chicken and cook 2 to 3 minutes. Serve immediately.
*Substitute a salt-free herb seasoning for Sylvia's Secret Seasoning, or for that special flavor, look for Sylvia's Secret Seasoning at your local market, or order online.
Nutrition information per serving:
Serving size: ¼ recipe
Total Calories: 460
Calories from Fat: 250
Total Fat: 28g
Saturated Fat: 6g
Total Carbohydrate: 29g
Dietary Fiber: 1g
Exchanges per serving:
2 Starch, 3 Very Lean Meat, 5 Fat
This recipe, when compared to a traditional recipe, has a 16 percent reduction in calories, a 43 percent reduction in carbohydrates and a 74 percent reduction in sugars.
Sylvia Woods is a compensated spokeswoman for Splenda Corp.