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INGREDIENTS:
- 4 boneless, skinless
chicken breasts, cut into 1-inch pieces (1 1/4 lb)
- 1/4 cup low-sodium soy
sauce
- 1/4 tsp crushed red pepper
flakes
- Olive oil cooking spray
- 1 lb fresh asparagus, cut
into 1 1/2-inch pieces (2 cups)
- 1 red bell pepper, seeded and thinly
sliced into 1 1/2-inch pieces (1 cup)
- 4 green onions, chopped (2
tbsp)
- 3 cloves garlic, minced
- 2 tbsp sesame seeds, toasted
- 2 cups cooked brown rice
INSTRUCTIONS:
ONE:
In a bowl,
season chicken with soy sauce and pepper flakes. Let stand for at least
10 minutes at room temperature.
TWO:
Heat a large
skillet over medium-high heat and mist with cooking spray. Add chicken
and soy sauce
mixture and sauté for 5 to 7 minutes or until
chicken is cooked through. Add asparagus, bell
pepper, onions and garlic and cook for 5 more minutes or
until asparagus is crisp-tender. Sprinkle with sesame seeds and serve
over brown rice.
Nutrients per 1 1/2-cup
serving:
Calories: 329, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 31 g,
Fiber: 5 g,
Sugars: 3 g, Protein: 40 g, Sodium: 499 mg, Cholesterol: 82 mg
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