Apple-Sesame Chicken

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  • Yield: 2 servings (serving size: 3/4 cup rice, 1/2 of chicken mixture, 1/4 teaspoon sesame seeds)

                Apple-Sesame Chicken Recipe

Ingredients

  • 1 tablespoon reduced-calorie margarine
  • 2 (6-ounce) skinless, boneless chicken breast halves, cut into thin strips
  • 3 cups fresh broccoli florets
  • 1 cup cubed Red Delicious apple (about 1 medium)
  • 3/4 cup sliced mushrooms
  • 1/4 cup thinly sliced celery
  • 1 tablespoon water
  • 1/4 teaspoon salt
  • 1/4 teaspoon curry powder
  • 1 1/2 cups hot cooked long-grain rice
  • 1/2 teaspoon sesame seeds, toasted

Preparation

Melt margarine in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 3 minutes. Add broccoli and next 6 ingredients; cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender, stirring often.
To serve, spoon 3/4 cup rice onto each plate; top evenly with chicken mixture. Sprinkle with sesame seeds.

Nutritional Information

Calories per serving:450
Calories from fat:0.0%
Fat per serving:9.1g
Saturated fat per serving:2.1g
Monounsaturated fat per serving:0.0g
Polyunsaturated fat per serving:0.0g
Protein per serving:42g
Carbohydrates per serving:49.7g
Fiber per serving:5.8g
Cholesterol per serving:94mg
Iron per serving:0.0mg
Sodium per serving:486mg
Calcium per serving:0.0mg

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