SESAME CHICKEN EDAMAME BOWL

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SESAME CHICKEN EDAMAME BOWL image

Categories     Chicken     Quick & Easy     High Fiber

Number Of Ingredients 15

2 teaspoons canola oil
1 tablespoon minced peeled fresh ginger
2 teaspoons minced peeled fresh lemongrass
2 garlic cloves, minced
1 pound skinless, boneless chicken breast, cut into bite-sized pieces
2 cups frozen shelled edamame (green soybeans)
2 cups frozen bell pepper stir-fry mix
2 tablespoons low-sodium soy sauce
1 tablespoon mirin (sweet rice wine)
1 teaspoon dark sesame oil
1/4 teaspoon cornstarch
1/2 cup (1/4-inch) diagonally cut green onions
2 teaspoons dark sesame seeds
1/2 teaspoon salt
2 cups hot cooked brown rice

Steps:

  • Heat canola oil in a large nonstick skillet over medium-high heat. Add ginger, lemongrass, and garlic; sauté 1 minute or just until mixture begins to brown. Add chicken; sauté 2 minutes. Add edamame and stir-fry mix; sauté 3 minutes. Combine soy sauce, mirin, sesame oil, and cornstarch, stirring with a whisk. Add to pan; cook 1 minute. Remove from heat. Stir in onions, sesame seeds, and salt. Serve over rice. Yield: 6 servings (serving size: 2/3 cup chicken mixture and 1/3 cup rice) NUTRITION PER SERVING CALORIES 277(21% from fat); FAT 6.5g (sat 0.7g,mono 2.3g,poly 2.6g); PROTEIN 25.5g; CHOLESTEROL 44mg; CALCIUM 72mg; SODIUM 452mg; FIBER 5.4g; IRON 2.4mg; CARBOHYDRATE 27.1g

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