Steamed Chicken and Vegetables with Soy Dipping Sauce

Photo: Becky Luigart-Stayner; Styling: Rose Nguyen
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.

Yield:

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

Recipe from

Nutritional 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

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

Preparation

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.

Note:

October 2009