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Lemon Sesame Chicken & Vegetables
| Lemon Sesame Chicken and Vegetables is low in fat |
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| Ingredients |
500 grams skin-less chicken breast
1 teaspoon cumin
2 teaspoons paprika
1 teaspoon curry powder
1 tablespoon lemon juice (20ml)
2 teaspoons lemon zest
2 teaspoons sesame oil (10 ml)
2 teaspoons honey (10 ml)
1 tablespoon sesame seeds (10 grams)
8 cups stir fry vegetables e.g.
2 medium carrots (200 grams)
1 small head of broccoli or 2 cups snow peas (300 grams)
1 large finely sliced red capsicum (300 grams)
1 large finely sliced yellow capsicum (300 grams)
10 small mushrooms (150 grams)
1 bunch of choy sum (500 grams)
1/2 cup chicken stock (125 ml)
2 teaspoons cornflour (5 grams) |
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| Method |
* Pound and thinly slice chicken.
* Mix chicken with cumin, paprika, curry powder, lemon juice, lemon rind, sesame oil, honey and sesame seeds.
* Leave to marinade for 30 minutes.
* Prepare raw vegetables keeping in separate piles.
* Stir fry chicken in a non stick fry pan or on the barbecue grill until just cooked.
* Heat stock in wok, add carrot, broccoli or snow peas, cook for 2 - 3 minutes then add red and yellow capsicum. Finally add mushrooms and cornflour mixed in a little water. Toss and stir until cooked.
* Toss through choy sum and immediately remove from heat.
* Divide between 4 plates and top with cooked barbecue chicken. |
| Serves : 4
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| Nutrients per Serve : KJ 1157, Calories 275, Carbohydrates(grams) 12.4, Fat(grams) 8
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