Steamed Chicken and Vegetables with Soy Dipping Sauce

5 Reviews
ADD YOUR REVIEW
Yield
4 servings (serving size: 1 breast half, about 3/4 cup vegetables, and 2 tablespoons sauce)
October 2009
RECIPE BY Cooking Light

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

Nutritional Information

  • Calories 250
  • Fat 4.7g
  • Satfat 1.2g
  • Monofat 1.6g
  • Polyfat 1.1g
  • Protein 37.9g
  • Carbohydrate 9.8g
  • Fiber 2.7g
  • Cholesterol 94mg
  • Iron 3.7mg
  • Sodium 766mg
  • Calcium 58mg

How to Make It

Step 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.

Step 2

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

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Ratings & Reviews

kanntavroh

Saecca
November 25, 2015
So  just to kick it up a bit and not add calorie I added toasted sesame seeds and squeezed a bit of fresh lemon juice over everything at the end of steaming.  I also put a a few cloves of smashed garlic in while steaming...

annechap59's Review

megsmagoo3
April 09, 2012
N/A

megsmagoo3's Review

kanntavroh
December 15, 2011
Quick, easy, we had dinner on the table in 15 minutes. Make sure not to over steam the chicken. We used fresh french green beans and snap peas because the asparagus was not in season

Saecca's Review

JenniferM
December 31, 2009
Okay, so this meal seems like it would be bland and uber-healthy. However, only one is false (and its not the uber-healthy part). The dipping sauce should be doubled because it is AMAZING! If you like that Chinese food take out sauce, you'll love this! The chicken was so fork tender! The veggies were perfect (I added some of the Napa cabbage I had left over from the Asian Turkey cabbage recipe) which I threw in and steamed perfectly. And-- it cooks all in one pot!

JenniferM's Review

annechap59
October 27, 2009
This was tasty and quick. I used asparagus only, and marinated the chicken for 30 minutes in Korean bbq sauce. Don't know that it added much. The dipping sauce was very good. I would make this again.