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Recipes

Sesame Chicken 

Ready in only 30 minutes, this delicious Asian-themed main dish offers a unique taste of the orient. A delicate mix of brown sugar, ginger and green onion sets this dish apart from the usual. Quick, easy and full of flavor!

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Main Dishes

Think Variety; Think Color: Red Green

Preparation time: 30 minutes

Serves: 4 1 ¼ cup portio

Cups of Fruits and Vegetables per Serving: ½

Ingredients:

1     tablespoon sesame seeds
       nonstick cooking spray
1     pound boneless, skinless chicken breasts, cut into strips
2     cups snow peas, trimmed
1     medium red bell pepper, cubed
1     medium green bell pepper, cubed
2 ½ tablespoons low-sodium soy sauce
2     tablespoons water
1 ½  teaspoons brown sugar
¼    teaspoon ground ginger
2     green onions, sliced

Place sesame seeds in a large nonstick skillet; cook for 2 minutes over MEDIUM-HIGH heat until lightly browned.  Remove from skillet and set aside.  Spray same skillet with nonstick cooking spray.  Add chicken; cook for 10 minutes or until chicken is cooked through.  Add snow peas and bell peppers; stir-fry for 3 to 4 minutes until vegetables are crisp-tender.  In a small bowl, combine soy sauce, water, brown sugar, and ginger; add to skillet. Cook for 5 minutes over MEDIUM-HIGH heat.  Sprinkle with green onions and serve.

Each serving provides: An excellent source of vitamins A and C, and a good source of folate, magnesium, potassium, and fiber. 

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 261 Carbohydrates: 13g
Total Fat: 5.5g Cholesterol: 96mg
Saturated Fat: 1.4g Dietary Fiber: 4g
% of Calories from Fat: 19% Sodium: 424mg
Protein: 39g  

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