WEEKLY RECIPE: SESAME CHICKEN BOWLS

WEEKLY RECIPE: SESAME CHICKEN BOWLS        

Recipe adapted by Kelsi Swetland, 2018 Dietetic Intern – Sodexo Distance Program: Pediatric Concentration

Prepare this sesame chicken bowl recipe on Sunday and take it with you to work for yummy lunches all week long, or save it for an easy Friday night dinner in place of take-out! By preparing our meals at home and storing them in reusable food containers, we can eliminate the plastic waste that comes with ordering foods from restaurants. This recipe features two green vegetables that add fiber and a refreshing crunch! It also includes protein packed quinoa and chicken to keep you full and satisfied!

 Photo Credit: Gimme Some Oven

SESAME CHICKEN BOWLS

Adapted from BodyBoss Superfood Nutrition Guide

Makes 4 servings

INGREDIENTS:

For the bowl:

¾ cup uncooked quinoa

1 tbsp olive oil

3 cups broccoli, cut into small pieces

3 cups sugar snap peas, cut into small pieces

2 large chicken breasts, cut into small pieces

salt and pepper to taste

1 tbsp sesame seeds

 

For the honey sesame sauce:

¼ cup low-sodium chicken broth or water

¼ cup coconut aminos (or low-sodium soy sauce/tamari)

¼ cup honey

1 tbsp sesame oil

½ tsp red pepper flakes

3 tsp whole wheat flour

 

DIRECTIONS:

  1. Cook quinoa by bringing 1 ½ cups water to boil, add quinoa and let simmer for about 15 minutes
  2. While quinoa is cooking, whisk together sauce ingredients or add ingredients to blender to blend, set sauce aside for later
  3. Once quinoa is cooked, divide among four bowls or food storage containers if storing
  4. Add olive oil to saucepan or skillet and heat over medium heat
  5. Add broccoli and snap peas to pan and cook for about 5 minutes, vegetables should be tender but not limp
  6. Divide greens among bowls or containers
  7. Add chicken, salt, pepper, and red pepper to pan and saute for about 7 minutes, or until chicken is cooked through
  8. Add more olive oil to pan as necessary
  9. Add sauce to pan with chicken and let simmer for about 2 minutes, or until thickened to preference
  10. Spoon chicken and sauce on top of rice and greens, then sprinkle with sesame seeds
  11. Dig in or safely store in the refrigerator for up to four days!

 

 NUTRITION INFORMATION

For 1 serving: 401 calories, 12 g fat, 2 g saturated fat, 22 g protein, 53 g carbs, 25 g sugar, 7 g fiber, 593 mg sodium

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