Saturday, February 19, 2011

Kathy Week 60: Orange-Sesame Chicken

Just hangin' out here at the ole weight-loss plateau:
Still jogging 2 miles, 3x/week
Still 134 pounds...
(But that's good! Last week I had a one-day spike to 136, so at least I didn't stay at that weight!)

I tried a delicious recipe this week from Prevention magazine's "Active Calorie" recipe file:

Speaking of recipes...don't forget The Skinny Recipe Index on the left side of the blog. 
I check it often when I'm trying to figure out what to fix for dinner.

Orange-Sesame Chicken

Work time: 30 minutes
Total time: 35 minutes
Servings: 4

2/3 c short-grain brown rice
3/4 c orange juice
1/4 c cider vinegar
2 Tbsp reduced-sodium soy sauce
1 Tbsp brown sugar
2 tsp cornstarch
2 Tbsp sesame oil (I substituted canola oil)
1 1/2 lb boneless, skinless chicken breasts, thinly sliced
2 cloves garlic, minced
1 Tbsp minced fresh ginger
1 tsp red-pepper flakes
4 ribs celery, thinly sliced
4 carrots, thinly sliced
2 c frozen peas, thawed (I substituted frozen/thawed green beans)
2 Tbsp toasted sesame seeds (I substituted sliced almonds and pumpkin seeds)

1. Prepare rice per package directions.
2. Combine orange juice, vinegar, soy sauce, sugar, and cornstarch in small bowl while rice cooks and whisk until smooth.
3. Heat 1 tablespoon of the oil in a large frying pan over medium-high heat. Add chicken, garlic, ginger, and red-pepper flakes. Cook until chicken begins to brown, 4 to 5 minutes. Transfer to plate.
4. Add celery, carrots, and remaining 1 tablespoon oil. Cook until celery begins to soften, 2 to 3 minutes.
5. Return chicken to pan and add peas. Reduce heat to low and add juice mixture. Cook 2 to 3 minutes longer, scraping up any browned bits on bottom of pan. Sprinkle with sesame seeds and serve immediately with the rice.

Nutrition Info:
(per serving) 532 cal, 45 g pro, 53 g carb, 8 g fiber, 14.5 g fat, 2 g sat fat, 625 mg sodium

This recipe has a nice "zing" -- not too hot, but if you're serving it to a family with young children, you might want to cut back on the ginger and red-pepper flakes.

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