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Sesame Chicken With Stir Fried Vegetables

Healthycooking's picture
  Chicken breast halves 2 Pound, skinned and boned (4 halves, 905g total)
  Sesame seeds 1 Teaspoon
  Vegetable oil cooking spray 1
  Rice vinegar 4 Teaspoon (20 ml)
  Reduced sodium soy sauce 4 Teaspoon (20 ml)
  Oriental sesame oil 1 1⁄2 Teaspoon
  Grated fresh ginger 1 Tablespoon
  Garlic 2 Clove (10 gm), minced or pressed
  Sugar 1⁄2 Teaspoon
  Vegetable oil 15 Milliliter (1 tablespoon)
  Mushrooms 8 Ounce, sliced (250 g)
  Thinly sliced red cabbage 280 Gram (4 cups)
  Chinese pea pods 4 Ounce, ends and strings removed (115g, also called snow peas)
  Hot cooked rice 260 Gram (2 cups)

1. Rinse chicken, pat dry, and sprinkle with sesame seeds. Spray a ridged cooktop grill pan with cooking spray. Place over medium heat and preheat until a drop of water dances on surface. Then place chicken on grill and cook, turning once, until well browned on outside and no longer pink in thickest part; cut to test (12 to 15 minutes).
2. Meanwhile, in a small bowl, stir together vinegar, soy sauce, sesame oil, ginger, garlic, and sugar; set aside. Then heat vegetable oil in a wide nonstick frying pan or wok over medium-high heat.Add mushrooms and cook, stirring often, for about 3 minutes. Add cabbage and cook, stirring often, until it begins to soften (about 2 minutes). Add pea pods and cook, stirring, just until they turn bright green (1 to 2 minutes). Add vinegar mixture and stir for 1 more minute.
3. Divide vegetables among 4 warm dinner plates. Cut each chicken piece diagonally across the grain into 1/2-inch-wide (1-cm-wide) strips.

Recipe Summary

Main Dish
Quick, Healthy

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Average: 4.4 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1807 Calories from Fat 354

% Daily Value*

Total Fat 40 g61.5%

Saturated Fat 6.9 g34.7%

Trans Fat 0.2 g

Cholesterol 526.2 mg175.4%

Sodium 1353.1 mg56.4%

Total Carbohydrates 123 g40.9%

Dietary Fiber 10.2 g40.8%

Sugars 17.7 g

Protein 233 g465.3%

Vitamin A 66.3% Vitamin C 298.5%

Calcium 31.3% Iron 84.3%

*Based on a 2000 Calorie diet

Sesame Chicken With Stir Fried Vegetables Recipe