Post by Loupy on Jul 8, 2016 23:07:16 GMT -7
Sesame Chicken with Broccoli
From: Kristen McCaffrey @ www.slenderkitchen.com/
A few years back I shared a simple recipe for Sesame Chicken and it has been an absolute blog and meal plan favorite ever since. More than just a blog favorite, it’s a household favorite and something I personally prepare at least 1-2 times a month. Usually when I am making it at home, I add whatever veggies I have on hand – broccoli, green beans, asparagus, snap peas, snow peas, cabbage, red peppers, or a mix. Since lately some questions have been rolling in about the best way to add veggies, I thought it was worth it to share this veggie packed version of sesame chicken. Hope you enjoy it as much as we do!
PREP TIME: 10 MIN
COOK TIME: 25 MIN
TOTAL TIME: 35 MINUTES
Makes: 4 servings
Ingredients:
1.33 lbs boneless skinless chicken breasts, cut into pieces
1/4 tsp. salt
1/4 tsp. pepper
1 tbsp. whole wheat flour
1 tbsp. sesame oil
1/2 tbsp. olive oil
2 garlic cloves, minced
1 tbsp. low-sodium soy sauce
1 tbsp. brown sugar
1 tbsp. white vinegar
1/2 cup low sodium chicken broth
3 cups broccoli florets
1 tbsp. sesame seeds
Directions
Preheat the oven to 400 degrees.
In a small bowl, whisk the chicken stock, brown sugar, sesame oil, garlic, soy sauce, and white vinegar together.
Set aside.
In another bowl, toss the chicken with salt, pepper, and flour.
In a large pan (make sure it’s oven safe) heat the olive oil over medium heat.
Once hot, add the chicken in one layer.
Cook for three minutes on one side until nicely browned and then flip and cook for another three minutes on the other side.
Turn off the heat and pour the sauce mixture over the chicken, stirring to combine.
Place the entire pan in the oven and cook for 20 minutes.
Meanwhile, prepare the veggies until just tender crisp.
The easiest way to do this is by quickly placing in boiling water for 2-4 minutes until bright in color and just tender.
You can also microwave for 4-5 minutes until just tender. Make sure to not overcook your vegetables.
During the last two minutes of cooking, stir in the vegetables.
Top with sesame seeds.
**If you have any trouble with the sauce thickening, you can add a touch more flour or add cornstarch to thicken it up. You can also broil it during the last minutes of cooking to brown the chicken more if needed.
Nutritional Information
Calories: 244
Total Fat: 8g
Sat Fat 1g
Cholesterol; 74mg
Sodium: 367mg
Carbohydrates: 11g
Fiber: 2g
Sugars: 4g
Protein: 35g
From: Kristen McCaffrey @ www.slenderkitchen.com/
A few years back I shared a simple recipe for Sesame Chicken and it has been an absolute blog and meal plan favorite ever since. More than just a blog favorite, it’s a household favorite and something I personally prepare at least 1-2 times a month. Usually when I am making it at home, I add whatever veggies I have on hand – broccoli, green beans, asparagus, snap peas, snow peas, cabbage, red peppers, or a mix. Since lately some questions have been rolling in about the best way to add veggies, I thought it was worth it to share this veggie packed version of sesame chicken. Hope you enjoy it as much as we do!
PREP TIME: 10 MIN
COOK TIME: 25 MIN
TOTAL TIME: 35 MINUTES
Makes: 4 servings
Ingredients:
1.33 lbs boneless skinless chicken breasts, cut into pieces
1/4 tsp. salt
1/4 tsp. pepper
1 tbsp. whole wheat flour
1 tbsp. sesame oil
1/2 tbsp. olive oil
2 garlic cloves, minced
1 tbsp. low-sodium soy sauce
1 tbsp. brown sugar
1 tbsp. white vinegar
1/2 cup low sodium chicken broth
3 cups broccoli florets
1 tbsp. sesame seeds
Directions
Preheat the oven to 400 degrees.
In a small bowl, whisk the chicken stock, brown sugar, sesame oil, garlic, soy sauce, and white vinegar together.
Set aside.
In another bowl, toss the chicken with salt, pepper, and flour.
In a large pan (make sure it’s oven safe) heat the olive oil over medium heat.
Once hot, add the chicken in one layer.
Cook for three minutes on one side until nicely browned and then flip and cook for another three minutes on the other side.
Turn off the heat and pour the sauce mixture over the chicken, stirring to combine.
Place the entire pan in the oven and cook for 20 minutes.
Meanwhile, prepare the veggies until just tender crisp.
The easiest way to do this is by quickly placing in boiling water for 2-4 minutes until bright in color and just tender.
You can also microwave for 4-5 minutes until just tender. Make sure to not overcook your vegetables.
During the last two minutes of cooking, stir in the vegetables.
Top with sesame seeds.
**If you have any trouble with the sauce thickening, you can add a touch more flour or add cornstarch to thicken it up. You can also broil it during the last minutes of cooking to brown the chicken more if needed.
Nutritional Information
Calories: 244
Total Fat: 8g
Sat Fat 1g
Cholesterol; 74mg
Sodium: 367mg
Carbohydrates: 11g
Fiber: 2g
Sugars: 4g
Protein: 35g
