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Apple-Sesame Chicken

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

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

Nutrition Information

  • calories 450
  • caloriesfromfat 0.0 %
  • fat 9.1 g
  • satfat 2.1 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 42 g
  • carbohydrate 49.7 g
  • fiber 5.8 g
  • cholesterol 94 mg
  • iron 0.0 mg
  • sodium 486 mg
  • calcium 0.0 mg

How to Make It

  1. 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.

  2. To serve, spoon 3/4 cup rice onto each plate; top evenly with chicken mixture. Sprinkle with sesame seeds.

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