Nutrition

Tuesday, January 21, 2014

Japanese Chicken Stir Fry

This recipe meets all 5 of the steps to a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir fried chicken meal. Servings: 4

Here's what you need...
  • 1 head cauliflower
  • 1/4 cup coconut aminos
  • 1/4 cup mirin (sweet rice wine)
  • 1 Tablespoon coconut nectar
  • 1 Tablespoon apple cider vinegar
  • 2 Tablespoons organic chicken broth
  • 3 teaspoons sesame oil, divided
  • 1 pound skinless, boneless chicken breasts
  • 8 ounces snow peas, halved lengthwise diagonally
  • 1 bunch green onions, cut into 1-inch pieces
  1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.
  2. Combine coconut aminos, mirin, coconut nectar, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.
  3. Heat a large nonstick skillet or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.
  4. Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add snow peas and onions; saute 2 minutes. Add coconut amino mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.
Nutritional Analysis: One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g protein.

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