Sesame Chicken

  • Prep 20 min
  • Total 20 min
  • Servings 4
Sesame Chicken

Ingredients

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

Steps

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  • 1
    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.
  • 2
    Meanwhile, in small bowl, stir 2/3 cup water, the soy sauce, lemon juice, cornstarch and sesame oil; set aside.
  • 3
    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.
  • 4
    Stir soy sauce mixture into chicken mixture; heat to boiling. Cook and stir until sauce is thickened. Sprinkle with sesame seed. Serve with rice.

Notes









Tips

Expert Tips

  • Alter the flavor of this dish by using pork loin pieces instead of the chicken.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
280
Calories from Fat
50
% Daily Value
Total Fat
5g
8%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
45mg
15%
Sodium
600mg
25%
Potassium
220mg
6%
Total Carbohydrate
34g
11%
Dietary Fiber
2g
11%
Sugars
5g
Protein
25g
% Daily Value*:
Vitamin A
2%
2%
Vitamin C
30%
30%
Calcium
2%
2%
Iron
4%
4%
Exchanges:
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;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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