Tuesday, September 13, 2011

Chicken Bites Three ways

I am always looking for yummy low-fat food.  My favorite bento blogger published a recipe for some beautiful cabbage rolls.  I decided to use her technique with my favorite chicken recipe.  I make a huge recipe of the chicken filling and then use it to create 3 kinds of meals.  Any form freezes great!

Yes they talk a long time, but since you are getting 24 servings, it's worth it!.

The cabbage wrapped ones are definitely the stars but I am too lazy to do more than one head of the cabbage!

The nutritional info and Weight Watchers Points (Plus) are at the end.

First Way:
Cover the leaves with water and bring it to a boil.  Turn it off, drain and let them cool. 

Meanwhile, mix the filling.  I grind my own chicken breast but it isn't required.  Add all the remaining ingredients except the chicken broth.   You can use a spoon but it's easier with your hands.

Prepare the cabbage leaves by cutting out the stem in a V-shape.  Refer to the JustBento blog instructions for complete details.

Using a melon baller or small scoop, place a ball near the broad end of each leaf.  Tuck the top over, fold in the sides and roll like a burrito.  Refer to the JUST BENTO blog for a fine explanation and lovely photos.

Place these chicken balls in the bottom of a large pan, resting on the "tail" end.  Pour in enough chicken stock to cover the bottom by about 1/2 inch.  Heat to boiling and reduce to simmer.  Cover pan and cook 15 minutes.  Double-check with a meat thermometer (should be 160 degrees.)

Lift them out gently and reserve the yummy broth.  Serve with Chinese dipping sauce for dumplings.
This way makes about  6 servings.  I will use them for bento boxes with  carrot kinpira and fruit.

Second Way:

Using a small scoop, about golf ball size, and form all the remaining filling into balls.  This is easier with wet hands.

Heat about  1 tbsp. of cooking oil and 1/2 teaspoon sesame oil in non-stick skillet.   Flatten 18 balls in your hands to make patties about 1/2" thick.  Divide into two batches; cook until 160 degrees inside;  about 3-4 minutes on each side.  Reserve oil in skillet..   (Serve 3 patties to each with fried rice and carrots).

Third way:

Preheat oven to 350 degrees.
Add 2 teaspoons of cooking oil to skillet. 

Working in batches, quickly brown meatballs.  Place in large roasting pan, coated with cooing spray.

When all meatballs are added, pour in the reserved broth from the cabbage balls.  Place in oven for 25-30 minutes or until the meatballs reach 160 degrees. 

Serve these with plum sauce or orange sauce.
I am going to put them in lunches with edema-me and molded rice. 

Nutritional Info:
3 Weight Watchers points per serving

Nutritional Info
  • Servings Per Recipe: 24
  • Amount Per Serving
  • Calories: 122.8
  • Total Fat: 2.3 g
  • Cholesterol: 49.4 mg
  • Sodium: 207.5 mg
  • Total Carbs: 4.0 g
  • Dietary Fiber: 0.5 g
  • Protein: 20.5 g
View full nutritional breakdown of Chicken Bites - 3 ways calories by ingredient on Spark People.

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