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

Steamed Chicken and Vegetables with Soy Dipping 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.

Cooking Light OCTOBER 2009

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

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.

Nutritional Information

Amount per serving
  • Calories: 250
  • Fat: 4.7g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 1.1g
  • Protein: 37.9g
  • Carbohydrate: 9.8g
  • Fiber: 2.7g
  • Cholesterol: 94mg
  • Iron: 3.7mg
  • Sodium: 766mg
  • Calcium: 58mg
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Steamed Chicken and Vegetables with Soy Dipping Sauce recipe

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