Good Morning America Recipes

Sylvia's Pan-Fried Orange-Ginger Chicken

Sylvia Woods and Splenda Team Up

GMA Recipes Dinner
|
Servings:4
Difficulty: Easy
Cook Time: min

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.

Note: You can 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.

Ingredients

  • 2 egg whites
  • 1/4 cup 1 percent low-fat milk
  • 1 pound chicken breasts (boned and skinned), cut into 1-inch pieces
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon cracked black pepper
  • 1/2 cup all-purpose flour
  • 1/4 cup olive oil
  • 1 cup Splenda No Calorie Sweetener (granular)
  • 1/2 teaspoon Sylvia's Secret Seasoning*
  • 1 1/2 cups fresh orange juice
  • 1/2 cup water
  • 2 tablespoons fresh ginger, sliced
  • 4 teaspoons corn starch
  • 1/4 cup water
  • Cooking Directions

    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.

    Nutrition information per serving:

    Serving size: 1/4 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

    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.

    Recipe Summary

    Main Ingredients: chicken, low fat milk, splenda

    Course: Dinner, Lunch, Main Course

    More Info: Low Calorie


    Other Recipes That You Might Like
    Jamie Oliver's Pan-Fried Chicken
    Spice Up Your Dinner Routine With This Great Recipe
    Diane Henderiks' Chicken 'Fried' Rice
    Recipe Courtesy Diane Henderiks
    Flash-Fried Finger-Lickin' Chicken
    "Fried" Chicken Minus All the Calories & Fat
    Serious Eats' Korean Fried Chicken
    Make This Super Crispy Chicken
    Pistachio-Crusted Chicken with Coconut-Chili-Ginger Sauce
    Dish Created for Oprah Winfrey's Guest
    Tyler Florence's Fried Chicken
    This Fried Chicken Will Impress Your Guests
    Emeril's Chicken and Wild Rice Salad
    Emeril Lagasse's Chicken and Wild Rice Salad
     
    Latest Recipes on 'GMA'
    Foodspotting
    VIDEO: The Ramen Burger
    VIDEO: Rays & Stark Bar in LA employs an expert to help you choose from 20 brands of water.
    VIDEO: Haylee Nelson reveals all the delicious flavors that make up the new "Sunrise Sundae."
    VIDEO: Ladies and Gentlemen... The Crookie
    VIDEO: World, meet The Cronut
    Food Tips: How To...
    Karen's Kitchen
    Check out "GMA's" chef/food stylist's blog here.
    PHOTO: Karen Pickus apple crisp is shown here.
    Karen's Apple Crisp Crunch Check out "GMA's" chef/food stylist's sweet apple dessert.
    PHOTO: Karen Pickus cherry galette is shown here.
    Karen's Cherry Galette Check out "GMA's" chef/food stylist's recipe for a tasty dessert.
    More Ways To Get GMA
    Connect with GMA
    Social Tools Facebook Twitter Twitter Connect with GMA YouTube RSS