Sesame Chicken

By Fruits & Veggies - More Matters
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!

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  • Prep Time: 30 minutes

Main Dishes

Serves: 4 1 1/4 cup portio
Cups of Fruits & Vegetables per Serving: 1/2
Think Variety; Think Color: Red, Green


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 1/2 tablespoons low-sodium soy sauce
2     tablespoons water
1 1/2  teaspoons brown sugar
1/4    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. 

Nutritional Information

  • Calories:    261
  • Carbohydrates:    13g
  • Total Fat:    5.5g
  • Cholesterol:    96mg
  • Saturated Fat:   1.4g
  • Dietary Fiber:    4g
  • % of Calories from Fat:    19%
  • Sodium:    424 mg
  • Protein:    39g
  • Recipe 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.



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