Sesame Chicken

I don't know if it's like this in your house but when 5:00 hits in this house, I better be prepared to feed 2 very hungry teenagers.  Spending 2 hours at soccer practice or running a 5 mile cross country course makes my kids VERY hungry.  It isn't always easy to get nutritious meals on the table and sometimes it's even harder to convince ravished kids to eat something that looks healthy.

I found this recipe for Lighter Sesame Chicken on MarthaStewart.com and unfortunately, it didn't have the nutritional information for the recipe but it sure sounded like a healthy way to get more lean protein and vegetables into my diet so I decided to give it a try. 

Lighter Sesame Chicken

Ingredients

• 3/4 cup brown rice
• 3 tablespoons honey
• 2 tablespoons sesame seeds
• 2 tablespoons soy sauce
• 1 garlic clove, finely chopped or crushed with a garlic press
• 2 large egg whites
• 1/4 cup cornstarch
• 1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks
• Coarse salt and ground pepper
• 2 tablespoons vegetable oil, such as safflower
• 4 scallions, thinly sliced
• 1 1/2 pounds broccoli, cut into large florets, stems peeled and thinly sliced

Directions

Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli.   

Cook rice according to package instructions.

Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, and garlic; set aside. 

 In a large bowl, whisk together egg whites and cornstarch. 

Add chicken; season with salt and pepper, and toss to coat.

In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Add half the chicken; cook, turning occasionally, until golden and opaque throughout, 6 to 8 minutes. Transfer to a plate; repeat with remaining tablespoon oil and chicken. 

Return all the chicken to skillet; add reserved sauce and scallions, and toss to coat.

Meanwhile, place saucepan with steamer basket over high heat; bring water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve sesame chicken with broccoli and brown rice.

Yes, I know that you are supposed to serve the chicken and broccoli OVER the rice but I like mine beside it - I'm just weird like that. 

My family really liked the slightly sweet sauce over the chicken and they even ate the some of the broccoli.  (Probably by accident.)  I didn't hear any complaints about my switch from white rice to brown rice either so that may have to be the new standard.

Ciao!


Lighter Sesame Chicken

Ingredients

• 3/4 cup brown rice
• 3 tablespoons honey
• 2 tablespoons sesame seeds
• 2 tablespoons soy sauce
• 1 garlic clove, finely chopped or crushed with a garlic press
• 2 large egg whites
• 1/4 cup cornstarch
• 1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks
• Coarse salt and ground pepper
• 2 tablespoons vegetable oil, such as safflower
• 4 scallions, thinly sliced
• 1 1/2 pounds broccoli, cut into large florets, stems peeled and thinly sliced

Directions

1. Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli. Cook rice according to package instructions.
2. Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, and garlic; set aside. In a large bowl, whisk together egg whites and cornstarch. Add chicken; season with salt and pepper, and toss to coat.
3. In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Add half the chicken; cook, turning occasionally, until golden and opaque throughout, 6 to 8 minutes. Transfer to a plate; repeat with remaining tablespoon oil and chicken. Return all the chicken to skillet; add reserved sauce and scallions, and toss to coat.
4. Meanwhile, place saucepan with steamer basket over high heat; bring water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve sesame chicken with broccoli and rice.