Sesame Chicken
Try an Asian twist with chicken tonight, and do it all in just 30 minutes. 4 servings
1 1/4
cups water
1/8
teaspoon salt
1
cup uncooked instant brown rice
2/3
cup water
3
tablespoons reduced-sodium soy sauce
2
teaspoons lemon juice
1
tablespoon cornstarch
1
teaspoon toasted sesame oil
2
teaspoons canola or olive oil
1
package (14 oz) uncooked chicken breast tenders (not breaded), pieces cut in half
1
bag (1 lb) frozen bell pepper and onion stir-fry, thawed, drained
1
tablespoon sesame seed
- In 2-quart saucepan, heat 1 1/4 cups water and the salt to boiling over high heat. Stir in rice. Reduce heat to low. Cover; simmer about 10 minutes or until water is absorbed. Fluff with fork.
- Meanwhile, in small bowl, stir 2/3 cup water, the soy sauce, lemon juice, cornstarch and sesame oil; set aside.
- Heat nonstick wok or 12-inch skillet over medium-high heat. Add canola oil; rotate wok to coat side. Add chicken; stir-fry 2 to 3 minutes. Add stir-fry vegetables; stir-fry 3 to 5 minutes or until chicken is no longer pink in center and vegetables are crisp-tender.
- Stir soy sauce mixture into chicken mixture; heat to boiling. Cook and stir until sauce is thickened. Sprinkle with sesame seed. Serve with rice.
Makes 4 servings
Make the Most of This Recipe With Tips From The Live Better America®Kitchens
Substitution
Alter the flavor of this dish by using pork loin pieces instead of the chicken.
Nutrition Information:
1 Serving (1 Serving)- Calories 280
- (Calories from Fat 50),
- Total Fat 5g
- (Saturated Fat 0g,
- Trans Fat 0g),
- Cholesterol 45mg;
- Sodium 600mg;
- Total Carbohydrate 34g
- (Dietary Fiber 2g,
- Sugars 5g),
- Protein 25g;
- 2 Starch;
- 0 Fruit;
- 0 Other Carbohydrate;
- 0 Skim Milk;
- 0 Low-Fat Milk;
- 0 Milk;
- 1 Vegetable;
- 2 1/2 Very Lean Meat;
- 0 Lean Meat;
- 0 High-Fat Meat;
- 1/2 Fat;
- 2;