Sylvia's Pan-Fried Orange-Ginger Chicken

Jan. 2, 2006 — -- 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.

Makes 4 servings

Preparation time: 15 min.

Cook time: 15 min.

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.

Serving size: ¼ recipe
Total Calories: 460
Calories from Fat: 250
Total Fat: 28g
Saturated Fat: 6g
Cholesterol: l75mg
Sodium: 310mg
Total Carbohydrate: 29g
Dietary Fiber: 1g
Sugars: 9g
Protein: 23g

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.