bkeck01
07-23-2010, 05:12 PM
Ginger and sesame add an Asian flare to this dish.
Makes 4 servings. 1 1/4 cups per serving.
Prep time: 10 minutes
Cook time: 20 minutes
Ingredients
1 tablespoon sesame seeds
nonstick cooking spray
1 pound boneless, skinless chicken breasts, cut into strips
2 cups snow peas, trimmed
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
3 tablespoons low-sodium soy sauce
2 tablespoons water
1 1/2 teaspoons packed brown sugar
1/4 teaspoon ground ginger
2 green onions, sliced
2 cups cooked brown rice
Preparation
1. Place sesame seeds in a large nonstick skillet; cook for 2 minutes over medium-high heat until lightly browned. Remove from skillet and set aside.
2. Spray same skillet with nonstick cooking spray. Add chicken; cook and stir for about 10 minutes or until chicken is fully cooked. Add snow peas and bell peppers; stir fry for 3 to 4 minutes more until vegetables are crisp-tender.
3. In a small bowl, combine soy sauce, water, brown sugar, and ginger; add to skillet. Cook for 5 minutes over medium-high heat.
4. Sprinkle with sesame seeds and green onions. Serve 3/4 cups of chicken mixture over 1/2 cup of brown rice.
Nutrition information per serving:
Calories 293, Carbohydrate 28 g,
dietary Fiber 5 g, Protein 30 g,
Total Fat 6 g, Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 68 mg, Sodium 470 mg
Makes 4 servings. 1 1/4 cups per serving.
Prep time: 10 minutes
Cook time: 20 minutes
Ingredients
1 tablespoon sesame seeds
nonstick cooking spray
1 pound boneless, skinless chicken breasts, cut into strips
2 cups snow peas, trimmed
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
3 tablespoons low-sodium soy sauce
2 tablespoons water
1 1/2 teaspoons packed brown sugar
1/4 teaspoon ground ginger
2 green onions, sliced
2 cups cooked brown rice
Preparation
1. Place sesame seeds in a large nonstick skillet; cook for 2 minutes over medium-high heat until lightly browned. Remove from skillet and set aside.
2. Spray same skillet with nonstick cooking spray. Add chicken; cook and stir for about 10 minutes or until chicken is fully cooked. Add snow peas and bell peppers; stir fry for 3 to 4 minutes more until vegetables are crisp-tender.
3. In a small bowl, combine soy sauce, water, brown sugar, and ginger; add to skillet. Cook for 5 minutes over medium-high heat.
4. Sprinkle with sesame seeds and green onions. Serve 3/4 cups of chicken mixture over 1/2 cup of brown rice.
Nutrition information per serving:
Calories 293, Carbohydrate 28 g,
dietary Fiber 5 g, Protein 30 g,
Total Fat 6 g, Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 68 mg, Sodium 470 mg