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Steamed Chicken and Vegetables with Soy Dipping Sauce

Steamed Chicken and Vegetables with Soy Dipping Sauce
Photo: Becky Luigart-Stayner; Styling: Rose Nguyen
Yield

4 servings (serving size: 1 breast half, about 3/4 cup vegetables, and 2 tablespoons sauce)

Believe it or not, you can eat steamed chicken and vegetables with a soy dipping sauce for just 250 calories—leaving room for a glass of wine with dinner.

Ingredients

  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 cups (2-inch) slices asparagus
  • 1 cup halved sugar snap peas
  • 1/4 cup coarsely chopped fresh cilantro
  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons rice vinegar
  • 2 tablespoons mirin (sweet rice wine)
  • 1/2 teaspoon dark sesame oil

Nutrition Information

  • calories 250
  • fat 4.7 g
  • satfat 1.2 g
  • monofat 1.6 g
  • polyfat 1.1 g
  • protein 37.9 g
  • carbohydrate 9.8 g
  • fiber 2.7 g
  • cholesterol 94 mg
  • iron 3.7 mg
  • sodium 766 mg
  • calcium 58 mg

How to Make It

  1. Sprinkle chicken with salt and pepper; arrange chicken in a large vegetable steamer. Add water to a large saucepan to a depth of 1 inch; bring to a boil. Place steamer in pan; cover and steam chicken 10 minutes. Add asparagus and peas to steamer; cover and cook 2 minutes or until vegetables are crisp-tender.

  2. Combine cilantro and remaining ingredients, stirring with a whisk. Serve sauce with chicken and vegetables.