Enjoy this hearty chicken sprinkled with sesame seed and have it ready in just 20 minutes – perfect for a dinner.
Sesame Chicken
- Prep Time 20 min
- Total 20 min
- Servings 4
- Ingredients 12
Ingredients
- 1 1/4 cups water
- 1/8 teaspoon salt
- 1 cup uncooked instant brown rice
- 2/3 cup water
- 3 tablespoons reduced-sodium soy sauce
- 2 teaspoons lemon juice
- 1 tablespoon cornstarch
- 1 teaspoon toasted sesame oil
- 2 teaspoons canola or olive oil
- 1 package (14 oz) uncooked chicken breast tenders (not breaded), pieces cut in half
- 1 bag (1 lb) frozen bell pepper and onion stir-fry, thawed, drained
- 1 tablespoon sesame seed
Instructions
-
Step1In 2-quart saucepan, heat 1 1/4 cups water and the salt to boiling over high heat. Stir in rice. Reduce heat to low. Cover; simmer about 10 minutes or until water is absorbed. Fluff with fork.
-
Step2Meanwhile, in small bowl, stir 2/3 cup water, the soy sauce, lemon juice, cornstarch and sesame oil; set aside.
-
Step3Heat nonstick wok or 12-inch skillet over medium-high heat. Add canola oil; rotate wok to coat side. Add chicken; stir-fry 2 to 3 minutes. Add stir-fry vegetables; stir-fry 3 to 5 minutes or until chicken is no longer pink in center and vegetables are crisp-tender.
-
Step4Stir soy sauce mixture into chicken mixture; heat to boiling. Cook and stir until sauce is thickened. Sprinkle with sesame seed. Serve with rice.
Nutrition
280
Calories
5g
Total Fat
25g
Protein
34g
Total Carbohydrate
5g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 280
- Calories from Fat
- 50
- Total Fat
- 5g
- 8%
- Saturated Fat
- 0g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 45mg
- 15%
- Sodium
- 600mg
- 25%
- Potassium
- 220mg
- 6%
- Total Carbohydrate
- 34g
- 11%
- Dietary Fiber
- 2g
- 11%
- Sugars
- 5g
- Protein
- 25g
% Daily Value*:
- Vitamin A
- 2%
- 2%
- Vitamin C
- 30%
- 30%
- Calcium
- 2%
- 2%
- Iron
- 4%
- 4%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;Carbohydrate Choice
2Tips from the Betty Crocker Kitchens
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