This savory Stir-Fry Sesame Chicken swoops to the rescue on busy nights

This savory Stir-Fry Sesame Chicken swoops to the rescue on busy nights


By Fitasport | Posted on 08-02-2018
This savory Stir-Fry Sesame Chicken swoops to the rescue on busy nights.
It’s quick, easy, and appeals to the whole family.

Juicy, bold veggies like sliced bell peppers and tender green beans cook to perfection in sesame oil and garlic.
Add chicken strips, and the meat absorbs the vegetables’ wonderful juicy flavors.
Complete the dish by topping it with scrumptious scallions, cilantro, and a sprinkle of toasted sesame seeds.

This colorful stir-fry boasts a beautiful presentation. The fiber-rich veggies and protein-packed chicken make it a super satisfying meal. Stir up a batch and serve!

Nutritional value of chicken, unpreparedView the major nutritional value of chicken, unprepared.
In a following table shows the amounts of kcal, proteins, fats, carbohydrates, vitamins and minerals.
The default values for chicken, are in 100 grams unprepared.



Nutritional value of chicken, unprepared
Energy100 kcal
Energy420 Kj
Water75,3 g
Protein22,8 g
Carbohydrates0 g
Sugars0 g
Fat0,9 g
Saturated fat0,2 g
Monounsaturated fat   0,2 g
Polyunsaturated fat0,2 g
Cholesterol45,0 mg
Dietary fiber0 g
Vitamin A0,03 mg
Vitamin B10,07 mg
Vitamin B20,03 mg
Vitamin B60,7 mg
Vitamin b118 ug
Vitamin b120,2 ug
Vitamin C0 mg
Vitamin D2,5 ug
Sodium50 mg
Potassium350 mg
Calcium10,0 mg
Phosphorus220,0 mg
Iron0,6 mg
Magnesium30,0 mg
copper0,15 mg
Zinc0,65 mg



Ingredients:
  • 1 tablespoon canola or coconut oil
  • 2 teaspoons sesame oil
  • 1/4 cup chicken stock
  • 1/3 cup clean-eating teriyaki sauce, divided, homemade or store-bought
  • 1 pound boneless, skinless chicken thighs or breasts, sliced into strips
  • 1 red bell pepper, stemmed, seeded, and sliced into strips
  • 1 yellow or orange bell pepper, stemmed, seeded, and sliced into strips
  • 2 cloves garlic, minced
  • 2 cups stemmed and chopped fresh green beans
  • 1/2 cup chopped scallions (sliced diagonally) OR chopped cilantro
  • 1/8 cup sesame seeds

Directions:
  1. Toast sesame seeds in a dry skillet over medium heat, stirring frequently.
  2. Set aside.
  3. Coat chicken strips in half the teriyaki sauce. Add oil to a pan or wok over medium heat. Cook for about 4-5 minutes per side until golden and cooked through.
  4. Set aside.
  5. Add green beans and water or chicken stock to the pan. Cover and cook for about 5 minutes, until beans are crisp-tender. Add sesame oil and peppers to the pan with the beans. Cook uncovered for about 4 minutes. Add garlic and remaining teriyaki sauce, cook for an additional 30 seconds.
  6. Return chicken to pan and add remaining teriyaki sauce. Cook for one minute, until warmed. Remove from heat and sprinkle with toasted sesame seeds. Garnish with scallions or cilantro.
  7. Serve with brown rice or noodles.
  8. Enjoy!

Source: skinnyms

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