Wednesday, March 11, 2009

Semi-Asian Chicken & Veggies

Sesame oil gives this dish a subtly Asian flavor which is enhanced by the use of celery. If you are assiduous about draining the oil from the sauteed items, this can be a delicious, low-fat meal. Flavoring the rice with chicken stock and hot sauce makes it a bit more interesting.

4 chicken tenderloins, cut into bite size pieces
1.5 cups broccoli florets
1 red bell pepper
1 cup baby carrots
3 ribs celery
1 cup white rice
1 cup water
1 cup low sodium chicken stock
4 tbsp veggie oil
4 tbsp sesame oil
hot sauce to taste
salt & pepper

Start the rice first, since it takes the longest to cook. In your saucepan, add the rice to one cup each of water and chicken stock. Add a dash of hot sauce, and some salt and pepper. Cook according to package directions.

In a small saute pan, pour 2 tbsp each veggie and sesame oil, and a dash or two hot sauce. Saute chicken until cooked. There will be a LOT of extra oil in the pan, so you need to seriously drain the chicken. I used a colander to let the grease drip out, and then transferred the chicken to paper towels to get excess oil off.

At the same time as the chicken in cooking, wash and chop all veggies into bite size pieces. In a saute pan, pour 2 tbps each veggie and sesame oil. When hot but not smoking, add vegetables. Cook about 5 minutes, until tender-crisp. Drain on paper towels.

When oil has been drained/patted off, toss chicken with the vegetables and serve with the rice. Be sure to have the hot sauce and salt and pepper on the side.