Monday, February 1, 2010

Sesame Chicken and Broccoli

Sesame Chicken and Broccoli
Source: NORTRIEW92

2 tlbs. Low sodium soy sauce
1 tlbs. Honey
1 tsp ground ginger
½ tsp. ground mustard
½ tsp. onion powder
½ tsp sesame oil
8 oz boneless chicken breast cut into bite size pieces
1 bag (16 oz.) frozen broccoli florets
1 tlbs corn starch (or other thickening agent)
1 tlbs sesame seeds
non stick cooking spray
salt & pepper to taste

Whisk the soy sauce, honey, ginger, mustard, onion powder, sesame oil and a 1/4 cup of water in a small bowl. Set aside.
Heat a large skillet over medium heat and spray with non-stick cooking spray. Brown the chicken and season with salt and pepper.

Add the bag of frozen broccoli to the browned chicken. Pour the soy sauce mixture on top and cover. Continue to cook over medium heat, the sauce will begin to boil and steam the broccoli. Stir occasionally.
Once the broccoli is defrosted and the chicken is done (about 10 minutes) remove the cover. Whish the oat flour with an additional ¼ cup of water, pour in the skillet and turn the heat to high. This will thicken the sauce allowing it to coat the chicken a broccoli. (this part is optional - the sauce will be thin but it flavors the chicken and broccoli nicely)
Mix in the sesame seeds and serve!

Aprox Nutritional Information per serving

Servings Amount per Serving
Calories Fat Fiber 260 3g 6g

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