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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Sesame Chicken Edamame Bowl

Frozen stir-fry mixes and frozen shelled edamame save prep time and don't require thawing. The slightly sweet and nutty stir-fried vegetables complement the delicately flavored chicken. You can serve this over udon noodles or rice stick noodles instead of rice.

Cooking Light MARCH 2006

  • Yield: 6 servings (serving size: 2/3 cup chicken mixture and 1/3 cup rice)

Ingredients

  • 2 teaspoons canola oil
  • 1 tablespoon minced peeled fresh ginger
  • 2 teaspoons minced peeled fresh lemongrass
  • 2 garlic cloves, minced
  • 1 pound skinless, boneless chicken breast, cut into bite-sized pieces
  • 2 cups frozen shelled edamame (green soybeans)
  • 2 cups frozen bell pepper stir-fry mix
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon mirin (sweet rice wine)
  • 1 teaspoon dark sesame oil
  • 1/4 teaspoon cornstarch
  • 1/2 cup (1/4-inch) diagonally cut green onions
  • 2 teaspoons dark sesame seeds
  • 1/2 teaspoon salt
  • 2 cups hot cooked brown rice

Preparation

Heat canola oil in a large nonstick skillet over medium-high heat. Add ginger, lemongrass, and garlic; sauté 1 minute or just until mixture begins to brown. Add chicken; sauté 2 minutes. Add edamame and stir-fry mix; sauté 3 minutes. Combine soy sauce, mirin, sesame oil, and cornstarch, stirring with a whisk. Add to pan; cook 1 minute. Remove from heat. Stir in onions, sesame seeds, and salt. Serve over rice.

Nutritional Information

Amount per serving
  • Calories: 277
  • Calories from fat: 21%
  • Fat: 6.5g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 2.6g
  • Protein: 25.5g
  • Carbohydrate: 27.1g
  • Fiber: 5.4g
  • Cholesterol: 44mg
  • Iron: 2.4mg
  • Sodium: 452mg
  • Calcium: 72mg
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Sesame Chicken Edamame Bowl recipe

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