Chinese food CAN BE healthy.... Like this Sesame Chicken
I love Chinese food. I love Thai food. My only problem with it is that you can't really live off it because some of my favorites are so bad for you. So of course I've learned to cook my own. You'll be surprised how easy it is to cook these meals. The toughest part is the prep. If you are shy around knives, get someone else to do it or pick up one of the devices that does all the work for you. I just earned back my privileges of wielding a sharp knife, let's just say band aids are a treasured commodity. I use this chopper and since getting it, I've pretty much become dependent on it.
Another nice thing about Asian dishes is that you know it always tastes amazing as left-overs so you're going to be more likely to want to save it for work the next day. I'm happiest with people that don't like leftovers, because then I end up with great lunches.
When time is limited, this dish never fails. Just defrost the chicken overnight, quickly chop all the veggies, and get it all going. I can't see it taking longer than 30 min. Just remember to toast the sesame seeds.
350 cal (including the brown rice)
So here is what you'll need:
- 4 Boneless chicken breast halves cut into 1 inch cubes (1 lb)
- cooking oil spray
- 1/2 cup half sweet green and half red pepper, chopped
- 1/3 cup Teriyaki sauce
- 2 tsp Finely chopped fresh ginger, or use powdered
- 1 clove garlic, minced
- 1/2 tsp - 1 tsp red pepper flakes
- 2 scallions, thinly sliced or chopped
- 1/4 cup Sesame seeds, toasted and cooled
- Toast sesame seeds in dry skillet over med heat, shaking skillet, until lightly golden, 3-5 mins. Add seeds once skillet is hot.
- 2 cups cooked brown rice
2. Spray a large skillet with oil over med heat. Add peppers, saute 3 to 5 mins or until slightly softened. Remove to a large bowl and keep warm.
3. Spray oil in skillet over med-high heat again. Add chicken, saute until browned, 4-5 mins per side. Add to peppers in the bowl.
So far all we have done has been to drop our prepped food to cook. No fancy tricks. You can start cooking the brown rice at the same time. Our favorite is Kraft Minute Brown rice. 10 minutes and you're done.
4. Reduce heat to low. Add teriyaki sauce, ginger, pepper flakes and garlic. Bring to boiling just to thicken sauce slightly. Return chicken and peppers to skillet, tossing to coat with liquid.
Hopefully you chose a skillet large enough for all your food. If you have a wok in the kitchen, use this. You can then add the rice to the wok after you coat the chicken and peppers.
5. Sprinkle with scallions. Serve chicken over the cooked rice if desired.
The chicken hit the spot. I just happen to be a HUGE fan of scallions so I loaded it on like it was a baked potato. Tasted like an authentic asian dish. We were just missing the decorations, the wonton soup and some sake. I don't really know enough about sake to seek it out, but I know if it tastes great then it should be good. I just learned that good sake is consumed cold, restaurants heat it up to hide the flaws.
After your next kung fu class, find some chopsticks, practice your swordsmanship with the veggies and enjoy this meal tonight and tomorrow afternoon.
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