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MHC Recipe

Sesame Chicken with Stir Fried Vegetables and Fried Brown Rice

Sesame Chicken with Stir Fried Vegetables and Fried Brown Rice
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Course: Dinner, Main Course
Recipe Type: Maternal Health
Servings: 4 (click to scale)

Ingredients

For The Chicken Breast:

  • 4 each boneless skinless chicken breasts
  • 1 tsp paprika
  • 1 Tbsp canola olive oil blend

For the Stir Fry Sauce:

  • 4 Tbsp low sodium vegetable stock
  • 1/4 tsp kitchen bouquet
  • 1 tsp cornstarch
  • 2 tsp cold water
  • 1/2 tsp low sodium soy sauce
  • 1/8 tsp sugar
  • 1 tsp minced fresh ginger
  • 1 tsp minced fresh garlic
  • 2 tsp unsweetened pineapple juice

For the Brown Rice:

  • 2 cups low sodium vegetable stock
  • 1 cup brown rice
  • 1 tsp canola olive oil blend
  • 1/4 cup carrots small diced

For the Stir-Fried Vegetables:

  • 1/2 tsp sesame oil
  • 2/3 cup broccoli florets
  • 2/3 cup snow peas
  • 2/3 cup zucchini julienned
  • 1/2 cup edamame

Garnish:

  • 1 Tbsp sesame seeds

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Instructions

For the Chicken Brast:

  • For the Chicken Breast: Preheat convection oven to 375F degrees. Mix the oil and paprika in bowl and brush both sides of chicken with paprika oil mixture. Place breasts on a well-greased or aluminum foil lined baking sheet. Bake for 11 minutes or until internal temperature reaches 165F degrees. When ready to serve cut each chicken breast into 1-inch pieces.

For the Stir Fry Sauce:

  • In a sauce pan combine the vegetable stock and kitchen bouquet and bring it to a boil, whisking occasionally. Dissolve the cornstarch in the water and whisk into the stock mixture.
  • When the mixture comes to a boil, reduce the heat to a simmer and cook for 2-4 minutes. Stir in the soy sauce, sugar, ginger, garlic and pineapple juice. Whisk until sugar and spices are dissolved. Bring to a boil and reduce it to a simmer. Allow to thicken for about 2-3 minutes.

For the Brown Rice

  • Place rice in saucepot. Cover rice with stock. Bring to a boil over medium high heat. Reduce heat to very low simmer. Cover and steam rice for 25 – 35 minutes and fluff. Heat the sauté pan over medium heat; add the oil followed by the carrots. Sauté the carrots for 5-6 minutes until they just begin to soften. Add the cooked brown rice and stir to combine well.

For the Vegetables

  • Heat sesame and olive oil in medium sauté pan over medium heat. Add broccoli, snow peas, zucchini and edamame. Stir constantly to prevent from scorching for about 1 minute. Add the stir-fry sauce, bring to a simmer, and hold hot for assembly.
  • To plate: Place 1/2 cup of fried rice and 1 cup of stir-fried vegetables in center of plate. Place cut chicken breast on top and garnish with sesame seeds and serve.

Nutrition

Calories: 383kcal | Carbohydrates: 33g | Protein: 29g | Fat: 14g | Saturated Fat: 3g | Sodium: 150mg | Fiber: 4g
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