Tuesday, September 16, 2008
Sesame-Mango Chicken With Brown Rice
Prep/Total Time: 30 minutes
Yield: 4 servings
2 1/2 cups water
2 tsp salsa
1 cup brown rice
2 tbsp sesame seeds
1 tsp olive oil
1 pound boneless skinless chicken breast tenderloins
4 cloves garlic, minced
1/4 tsp ginger
1/4 tsp fresh ground black pepper
1 mango, peeled and diced into 1/4 inch pieces (about 1 cup)
3 medium tomatoes, chopped into 1/2 inch pieces
1 tbsp lime juice
In a medium size sauce pan, bring water and salsa to a boil. Add rice and simmer over low heat for about 25 minutes or until rice is tender.
Meanwhile, toast sesame seeds in a dry pan over low heat for 2-3 minutes or until golden brown. Set aside to cool. Pour olive oil into pan, add garlic, ginger and pepper, and cook chicken until cooked through, stirring ocassionally.
And mango to pan and cook until fruit is tender, about 2 minutes. Add tomatoes and lime juice and cook an additional 5 minutes. Serve over rice and sprinkle with toasted sesame seeds.
Tips and Tricks
I used my microwave to cook the rice. Follow the directions on the package for cooking times. I would also recommend using a large pan or a wok to cook the chicken mixture, for ease of stirring.
Make It Healthier
Use all natural salsa.
How Kids Can Help
Press buttons on microwave. Measure spices.
One serving equals 391 calories, 6 g total fat, 1 g sat fat, 51 g carbs, 4 g fiber, 112 mg sodium, 66mg cholesterol