Sesame Chicken with Peppers and Snow Peas
- tablespoon sesame seeds
- 3 sec. nonstick cooking spray
- 1lb. boneless, skinless chicken breast, cut into strip
- 2 cups snow peas, trimmed
- 1 medium green bell pepper, cubed
- 1 medium red bell pepper, cubed
- 2 ½ tablespoons low- sodium soy sauce
- 2 tablespoons water
- 1 ½ teaspoon brown sugar
- ¼ teaspoon ground ginger
- 2 green onions sliced
- Place sesame seeds in a large nonstick skillet, cook for 2 minutes over medium heat until lightly browned.
- Remove the skillet and set aside. Spray same skillet with nonstick 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 and tender.
- In a bowl, combine soy sauce, water, brown sugar, and ginger, add to skillet. Cook for 5 minutes over medium heat.
- Sprinkle with green onions and serve.
Total fat: 5.5g
Saturated fat: 1.4g
Percent of calories from saturated fat: 5%
Dietary fiber: 4g
Each serving provides: An excellent source of vitamins A and C, and a good source of folate, magnesium, potassium, and fiber. In addition to being important nutrients in the body folate helps with the prevention of birth defects as well as lowering homocysteine(amino acid) in the body which lowers the risk of stroke and heart disease. Vitamins A and C can help your body absorb iron; promote a healthy vision and immune system. Potassium and magnesium are important electrolyte elements that are necessary for the body’s growth and maintenance.
Reference: Fruits & Veggies More Matters (2007). Your plan to eating.
Wilmington,DE Produce for Better Health Foundation. www.fruitsandveggiesmorematters.org