Pacific Rim Chicken
This satisfying nutrient-rich dinner of chicken, vegetables, and rice is high in lean protein and carbohydrates and low in fat. A Thai-inspired sauce gives it rich flavor.
Ingredients
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3 teaspoons vegetable oil, divided
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1 tablespoon minced lemon grass or 1-1/2 teaspoons grated lemon peel
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2 teaspoons minced garlic
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2 teaspoons minced fresh ginger
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4 fresh Thai red or green chilies, seeded and sliced thin, or 1 teaspoon red pepper flakes
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1 pound boneless, skinless chicken breast, sliced into 1/2-inch strips
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2 cups green onions, cut into 2-inch pieces
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1/2 teaspoon salt
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1/2 pound green beans, halved
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2 cups julienned carrots
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1 cup chicken broth
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1/2 cup chopped fresh mint or basil leaves
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3 cups cooked rice
Directions
1.
Heat 2 teaspoons oil in a large nonstick skillet over high heat. Add lemon grass, garlic, ginger, and chilies and cook 15 seconds. Add chicken and green onions; sprinkle with salt. Cook, stirring occasionally, until golden, 3 to 5 minutes. Transfer to plate.
2.
Add remaining 1 teaspoon oil to skillet. Add beans and carrots; cook, stirring, 1 minute. Add broth and cook until vegetables are tender, 3 to 5 minutes more. Return chicken mixture to skillet; heat through. Divide rice among 4 serving plates. Top with chicken mixture and sprinkle with mint. Makes 4 servings.
Nutrition information
Calories 420, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 66 mg, Sodium 599 mg, Carbohydrate 57 g, Protein 33 g.
Percent Daily Values are based on a 2,000 calorie diet
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