Wednesday, June 20, 2012

Peanut Chicken with Rice

I think I've made more Chinese/Asian cuisine this year than ever.  Chinese food used to be one of those things I only craved about once a year.  Now as I am blogging more and trying to find different ways to make chicken, we seem to be eating a bit more Chinese food.  In the past however, we would usually order take-out.  Convenient yes.  But was it the most economical or healthy decision?  No.  The crazy thing is, it is just as easy to make it at home.  For the time it takes you to drive and order take-out or call and wait for delivery, you could have a meal you made yourself in the same amount of time.  When I make things at home I know what ingredients I am putting into my food.  Which is never a bad thing.  We also get more bang for our buck because we get twice as much food.  This recipe only takes a few minutes to prep, is cost efficient,  healthy, and will be on the table in under 30 minutes.  Not to mention that it is pretty tasty!

Peanut Chicken with Rice
inspired by Cooking Light & Weight Watchers
Serves 4 (1/2 cup rice, 1 cup chicken & veggies)

1 cup instant brown rice
2 cups water
2 boneless, skinless chicken breasts cut into 1 inch cubes
1/2 cup chopped carrots
1/2 cup chopped celery
1 clove crushed garlic
1 cup frozen broccoli florets, thawed
1 can bamboo shoots, drained
1 can sliced water chestnuts, drained
1/2 cup reduced sodium chicken broth
2 tablespoons rice wine vinegar
2 tablespoons honey
1 tablespoon low sodium soy sauce
1 teaspoon sesame oil
1 teaspoon chili sauce with garlic
2 tablespoons corn starch
1/2 cup honey roasted peanuts

Cook rice according to package directions.  Bring a large non-stick skillet to medium heat.  Spray with non-stick cooking spray and add the chicken.  Saute for 4 minutes or until lightly browned.  Raise the heat to medium-high.  Add the celery, carrots, and garlic.  Saute for 2 minutes or until the carrots begin to soften.  Add the broccoli, bamboo shoots, and water chestnuts.  Cook for another 4 to 5 minutes or until the chicken is completely cooked through and the vegetables are crisp-tender.  Reduce the heat back to medium.

In a small dish, whisk together the chicken broth, vinegar, honey, soy sauce, sesame oil, chili sauce, and corn starch.  Add the sauce mixture to the chicken and vegetables.  Toss the mixture together until the sauce begins to thicken and coat the chicken and vegetables.  Serve over the rice and top with the peanuts.

If I estimated the calorie count correctly, there are only around 400 calories per serving (1/2 cup rice with 1 cup chicken and veggies), about 10 grams of fat, 30 grams of protein, and 5 grams of fiber.  I don't think you can get a more healthful bargain for your money with traditional take-out!

No comments:

Post a Comment