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Healthy Sesame Chicken

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Make Chinese food at home for a fraction of the fat and calories.

Takeout Fake Out: Sesame Chicken

Makes: 4 servings

Ingredients
12 ounces skinless, boneless chicken breasts
2 tablespoons low-sodium soy sauce
2 tablespoons chicken broth
2 tablespoons chopped scallions
1 tablespoon snipped parsley
1 tablespoon rice vinegar
1 1/2 teaspoons sesame seeds
1 garlic clove, minced
1 1/2 teaspoons grated fresh ginger
1 tablespoon canola oil
1 1/2 cups carrots, cut into matchsticks
1 cup jicama, cut into matchsticks
1 package (6 ounces) frozen pea pods
2 cups cooked brown rice

Directions
1. Cut chicken into strips. Combine soy sauce, chicken broth, scallions, parsley, vinegar, sesame seeds, garlic, and ginger in bowl. Add chicken, stirring to coat; cover and chill for 1 hour.

2. Heat oil in wok over medium-high heat. Stir-fry carrots for 1 minute. Add jicama; stir-fry 3 minutes or until crisp-tender. Remove veggies from wok.

3. Drain chicken, reserving marinade. Add chicken to wok; stir-fry for 2 to 3 minutes, or until no longer pink. Push chicken to outside edge of wok.

4. Add reserved marinade to center of wok. Heat until bubbly. Return vegetables to wok, adding frozen pea pods. Cook 1 minute more, or until heated through. Serve over brown rice.

Nutrition facts per serving: 309 calories, 25g protein, 35g carbohydrate, 6g fat (1g saturated), 4g fiber

Calorie-Cutting Tips

Shake Salt
"Always use low-sodium soy sauce," says Sharon Richter, RD, a dietitian in New York City. "Two tablespoons of the regular kind contains almost a day's worth of sodium."

Chop To It
Swap your fork for chopsticks. You'll eat more slowly, because it's harder to shovel in food.

Oil Change
We swapped sesame oil for canola, which has less saturated fat and more heart-healthy omega-3 fatty acids.

The Perfect Cut
Carrots and jicama offer fresh flavor and crisp texture. Use a mandoline to cut them into perfect matchsticks.

Calorie Comparison
At a restaurant, this dish packs up to 1,000 calories. We ditched the deep fryer and used a wok to seal in flavor.

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harryblack399 wrote:

Unless it's made with free range organic chicken, this recipe does far more harm than good. You're not only eating protein, you're also chowing down on growth hormones, antibiotics, chemicals, gmos (from the chicken feed), and probably bits of feathers and chicken waste. Before you opt for chicken anything, think of how your chicken was raised (and tortured) in a Tyson or other chicken gulag. Then opt for something really healthy.

6/27/2014 05:45:11 PM Report Abuse
tipeim1 wrote:

This is really helpfull because whenever my roomates order chinese they refuse to try any veggie dishes. maybe the shrimp will get the common consensus and now I can choose the soup myself.

11/16/2009 11:39:28 PM Report Abuse

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