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Dinner: Soy-Ginger Chicken Breast
A fantastic low calorie succulent chicken dish.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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4 boneless chicken breast fillets
1/4 cup chopped fresh cilantro
1 tbsp sesame oil
1 1/2 tbsps honey
3 tbsps vinegar red-wine
1 cup chicken broth
2 tsps ginger
3 tsps ginger, grated peeled fresh
5 medium scallions, finely chopped
3 tbsps soy sauce
Instructions
1. Heat 2 teaspoons of the sesame oil in large non-stick skillet set over medium-high heat.
2. Add the chicken and cook until browned 3-4 minutes each side. Transfer chicken to plate, set aside.
3. Add 4/5 of the scallions and 1 tablespoon of the ginger to the skillet, cook, stirring constantly until fragrant. Add the chicken broth and 2 tablespoons of the soy sauce, bring to boil.
4. Reduce heat and simmer covered for 4 minutes. Add the chicken and return to simmer, cook covered about 12 minutes.
5. Remove the skillet from heat, set aside for about 10 minutes then transfer the chicken to plate and set aside. Discard the pan liquid.
6. For the sauce, combine 1 teaspoon of sesame oil, rest of scallion, 2 teaspoons ginger, 1 tablespoon soy sauce, red wine vinegar, cilantro and honey in small bowl.
7. Serve over the chicken.
8. Note: based on recipe from Weight Watchers All-Time Favorites Cookbook.
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 206 kcal | ||
| Fat 4.97 g | ||
| Carbohydrate 9.73 g | ||
| Protein 30.94 g | ||
| Iron 48 mg | ||
| Calcium 8 mg | ||
| Cholesterol 80 mg | ||
| Monounsaturated Fat 1.36 g | ||
| Polyunsaturated Fat 1.44 g | ||
| Saturated Fat 0.5 g | ||
| Sodium 943 mg | ||
| Sugar 7.32 g | ||
| Potassium 147 mg | ||
| Vitamin A 15 mcg | ||
| Vitamin C 36 mg | ||
| Fiber 0.7 g | ||
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