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Recipe: Chicken Wings in Ginger Plum Sauce
Servings: 6
Preparation Time: 10 min.
Cooking Time: 25 min.
 
Ingredients:
  • 8 tsp. peanut oil
  • 2 Lbs. chicken pieces (legs or wings)
  • 4 tsp. cornflour
  • 1/4 cup water
  • 1 clove garlic, crushed
  • 4 tsp. fresh ginger, grated
  • 3 green shallot, chopped
  • 3/4 cup plum sauce
  • 4 tsp. light soy sauce
Cooking Directions:
Heat oil in a heavy nonstick frying pan over medium high heat. Cook chicken about 15 minutes, turning until cooked through. Discard excess drippings from pan. Combine cornflour and water in a jar with a tight-fitting lid. Shake well and add to pan with remaining ingredients and wings. Bring to a boil and simmer, uncovered, 10 minutes, stirring occasionally until mixture thickens.
 
Per Serving: calories 389, fat 8.5g, calories from fat 20%, protein 58.5g, cholesterol 145.0mg, dietary fiber 0.2g

Nutrients Exchanges
Calories 389 Milk Exchanges 0.0
Protein 58.5g Vegetable Exchanges 0.0
Carbohydrates 13.7g Fruit Exchanges 0.0
Dietary Fiber 0.2g Bread Exchanges 0.1
Sugar 0.1g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 8.5g Lean Meat Exchanges 0.0
Saturated Fat 2.0g Very Lean Meat/Protein Exchanges 7.5
Mono-unsaturated Fat 3.6g Fat Exchanges 1.2
Poly-unsaturated Fat 2.9g
% Calories from Fat 20%    
Cholesterol 145.0mg
Sodium 409.7mg
Vitamins Minerals
Vitamin A 15.9IU Calcium 36.4mg
Thiamin (B1) 1.9mg Copper 1.3mg
Riboflavin (B2) 2.6mg Iron 2.4mg
Niacin (B3) 28.5mg Magnesium 74.9mg
Vitamin B6 1.6mg Manganese 0.5mg
Vitamin B12 1.0mcg Phosphorus 500.6mg
Vitamin C 4.3mg Potassium 756.7mg
Vitamin E 2.3IU Selenium 50.2mcg
Folate 12.1mcg Sodium 409.7mg
Pantothenic Acid 2.2mg Zinc 2.1mg