Quick and Lean Kung Pao Chicken

• 1/4 cup regular-strength chicken broth
• 2 tablespoons each soy sauce and  dry sherry
• 1 teaspoon each cornstarch and Oriental sesame oil
• 3/4 pound  chicken meat, cut into 1/4 X 2 inch pieces
• 3 cloves garlic, chopped or  slivered
• 1/4 - 3/4 teaspoon crushed dried hot red chilies
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• About 1  tablespoon salad oil
• 10 green onions (scallions), ends trimmed (6 cut into 1-1/2-inch  pieces, 4 reserved for garnish)
• 1/3 cup unsalted dry-roasted peanuts
• About  4 cups hot cooked rice

Directions:

Mix broth, soy, sherry, cornstarch, and sesame oil to blend; set aside.  Mix chicken with garlic and chilies.

In a wok or 12-inch frying pan over high heat, heat 2 teaspoons oil until  hot.  Add half the chicken mixture; stir-fry until chicken has golden brown tinge and is no longer pink in thickest part (cut to test), about 3 minutes;  remove to a dish.  Repeat with remaining chicken, adding oil as  needed.

Return cooked chicken to wok; stir in reserved sauce, onion pieces, and  nuts.  Cook, stirring, until sauce bubbles and thickens, about 1  minute.  Serve with rice; add onion garnish.  Serves 4.

Per serving:

• 510 calories
• 28g protein
• 14g fat
• 65g  carb
• 599 mg sodium
• 60 mg chol