Top tender chicken with an inspired Asian sauce loaded with cashews, ginger, honey, and sesame oil. Pair this entrée with a simple rice pilaf.
- 3 tablespoons low-sodium soy sauce, divided
- 2 tablespoons dry sherry
- 4 teaspoons cornstarch, divided
- 1 pound skinless, boneless chicken breast, cut into bite-sized pieces
- ½ cup fat-free, less-sodium chicken broth
- 2 tablespoons oyster sauce
- 1 tablespoon honey
- 2 teaspoons sesame oil, divided
- ¾ cup chopped onion
- ½ cup chopped celery
- ½ cup chopped red bell pepper
- 1 tablespoon grated peeled fresh ginger
- 2 garlic cloves, minced
- ½ cup chopped green onions (about 3 green onions)
- ¼ cup chopped unsalted dry-roasted cashews
Combine 1 tablespoon soy sauce, sherry, 2 teaspoons cornstarch, and chicken in a large bowl; toss well to coat. Combine remaining 2 tablespoons soy sauce, remaining 2 teaspoons cornstarch, broth, oyster sauce, and honey in a small bowl.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add chicken mixture to pan; sauté 3 minutes. Remove from pan. Heat remaining 1 teaspoon oil in pan. Add onion, celery, and bell pepper to pan; sauté 2 minutes. Add ginger and garlic; sauté 1 minute. Return chicken mixture to pan; sauté 1 minute. Stir in broth mixture. Bring to a boil; cook 1 minute, stirring constantly. Remove from heat. Sprinkle with green onions and cashews.
Rice pilaf: Heat 1 tablespoon canola oil in a large saucepan over medium-high heat. Add 1/2 cup chopped onion and 2 teaspoons grated peeled fresh ginger to pan; sauté 2 minutes. Stir in 1 cup water, 1/2 cup long-grain rice, and 1/4 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 12 minutes or until liquid is absorbed. Remove from heat; stir in 2 tablespoons chopped fresh cilantro.
Per Serving: 257 calories; fat 9g; saturated fat 1.9g; mono fat 4.2g; poly fat 2.3g; protein 26g; carbohydrates 17g; fiber 1.9g; cholesterol 63mg; iron 2mg; sodium 584mg; calcium 45mg.
Filled with spice-rubbed chicken breast and brown rice, this hearty casserole casserole is a healthier take on Tex-Mex. Meal planning? Leftovers taste just as good the next day!
YIELDS: 6 SERVINGS PREP TIME: 0 HOURS 5 MINS TOTAL TIME: 0 HOURS 20 MINS
1 1/2 lb. chicken breasts, cut into 1-inch chunks
1 diced green bell pepper
1 (7.5-oz) can no-salt black beans, drained
1 large beefsteak tomato, diced (OR 1 can diced tomatoes)
3/4 c. shredded cheese (such as Mexican cheese: blend of cheddar, Monterey Jack, and asadero)
Sea salt & pepper, to taste
Freshly chopped cilantro, for garnish
Avocado, sliced, for garnish
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- Preheat oven to 400°. Cook rice according to instructions and set aside to cool.
- Season chicken breast with smoked paprika, cumin, and dried oregano.
- Set a deep (nonstick) skillet on medium heat, and once hot, add olive oil, garlic, onion, and bell pepper. Cook for 2 to 3 minutes until the outside of the onion has slightly browned.
- Add chicken breast and cook for about 3 to 5 minutes.
- Fold in the cooked brown rice, then stir in the black beans, tomato, enchilada sauce, and water. Mix everything together and bring to a light simmer. Reduce the heat to low-medium, then cover and cook for 8 to 10 minutes.
- Remove the top, stir up the chicken and rice and season to taste with sea salt & pepper. Sprinkle on some cheese (if desired), then bake for 5 to 7 minutes to melt the cheese.
- Garnish with fresh cilantro and avocado, then enjoy!
One Skillet Taco Chicken & Rice
My husband likes stuffed peppers, but my original recipe made too many servings. I cut it down to accommodate just the two of us. It helps to use a small casserole dish so the peppers won’t tip over while they bake. For color,This recipe is easy enough for family yet fancy enough for company.
Trying new recipes is one of my favorite hobbies. It’s also the most gratifying. What could beat the smiles and compliments of the ones you love?I serve steamed carrots to round out the meal perfectly.
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2 medium green peppers
1/2 pound ground beef
1 can (8 ounces) tomato sauce, divided
1/4 cup uncooked instant rice
3 tablespoons shredded cheddar cheese, divided
1 tablespoon chopped onion
1/2 teaspoon Worcestershire sauce
1/2 teaspoon salt
1/4 teaspoon pepper
1 large egg, beaten
1. Cut tops off peppers and discard; remove seeds. Blanch peppers in boiling water for 5 minutes. Drain and rinse in cold water; set aside.
2. In a bowl, combine beef, 1/4 cup tomato sauce, rice, 2 tablespoons cheese, onion, Worcestershire sauce, salt, pepper and egg; mix well. Stuff the peppers; place in an ungreased 1-1/2-qt. baking dish. Pour the remaining tomato sauce over peppers. Cover and bake at 350° for 45-60 minutes or until meat is no longer pink and peppers are tender.
3. Sprinkle with remaining cheese; return to the oven for 5 minutes or until cheese is melted.
1 stuffed pepper: 405 calories, 20g fat (9g saturated fat), 193mg cholesterol, 1277mg sodium, 25g carbohydrate (6g sugars, 3g fiber), 32g protein.