Sesame Chicken Edamame Bowl

Frozen stir-fry mixes and frozen shelled edamame save prep time and don't require thawing. The slightly sweet and nutty stir-fried vegetables complement the delicately flavored chicken. You can serve this over udon noodles or rice stick noodles instead of rice.

Yield: 6 servings (serving size: 2/3 cup chicken mixture and 1/3 cup rice)

Ingredients

• 2  teaspoons  canola oil
• 1  tablespoon  minced peeled fresh ginger
• 2  teaspoons  minced peeled fresh lemongrass
• 2  garlic cloves, minced
• 1  pound  skinless, boneless chicken breast, cut into bite-sized pieces
• 2  cups  frozen shelled edamame (green soybeans)
• 2  cups  frozen bell pepper stir-fry mix
• 2  tablespoons  low-sodium soy sauce
• 1  tablespoon  mirin (sweet rice wine)
• 1  teaspoon  dark sesame oil
• 1/4  teaspoon  cornstarch
• 1/2  cup  (1/4-inch) diagonally cut green onions
• 2  teaspoons  dark sesame seeds
• 1/2  teaspoon  salt
• 2  cups  hot cooked brown rice

Preparation

Heat canola oil in a large nonstick skillet over medium-high heat. Add ginger, lemongrass, and garlic; sauté 1 minute or just until mixture begins to brown. Add chicken; sauté 2 minutes. Add edamame and stir-fry mix; sauté 3 minutes. Combine soy sauce, mirin, sesame oil, and cornstarch, stirring with a whisk. Add to pan; cook 1 minute. Remove from heat. Stir in onions, sesame seeds, and salt. Serve over rice.

Nutritional Information

Calories:

277 (21% from fat)

Fat:

6.5g (sat 0.7g,mono 2.3g,poly 2.6g)

Protein:

25.5g

Carbohydrate:

27.1g

Fiber:

5.4g

Cholesterol:

44mg

Iron:

2.4mg

Sodium:

452mg

Calcium:

72mg