I am a huge fan of oriental food and I have always enjoyed the Asian cuisine for as long as I can remember. During high school, after football practice, we all used to head across town to our favorite Chinese buffet and pig out on chicken sticks, fried rice and lo mein. While this dish is not heavy laden with oil and other unnecessary amounts of dietary fat, the taste is still there.
Chicken and Rice with a Thai Peanut Sauce
Serves 2
Ingredients: P/C/F
8 oz chicken breast 56/0/5
white or black pepper, salt to taste
1 cup(dry measure) brown rice 8/66/2
1 cup frozen mixed stir-fry veggies: onions and bell peppers 2/10/0
Peanut Sauce Ingredients: macros – p/c/f
1 teaspoon brown sugar 0/4/0
½ tbsp soy sauce(start with this first, too much can make it very salty, you can always add more when the dish is finished)
1-2 tbsp water or milk (its really a personal preference)
2 tbsp of Better n’ Peanut Butter 4/13/2.5
(if you do not have Bn’PB, use regular peanut butter.)
Add crushed red pepper to taste… I like mine Spicy.
P/C/F
35/47/5
~373 kcals per serving
Main Ingredient Directions:
Thaw the veggies in your microwave. Dice up the chicken into small cubes for efficient cooking. Coat a pan with a non-stick cooking spray, adjust to medium heat, pan fry the pepper/salt seasoned chicken, and when the chicken is about done add the veggies to the pan, and cover with a lid. During this time, make sure your brown rice is being prepared per directions on box whether you decide to use instant or traditional slow cooking rice.
Peanut Sauce Directions:
Place all of the ingredients in a large bowl. Place in the microwave for about 15 seconds, then stir, repeat until desired consistency. Optional: add the crushed red pepper to your desired level of spice/heat.
Final Prep:
Place your cooked chicken and veggies in the bowl of sauce and toss until evenly distributed. Then separate and plate the rice into 2 equal portions. Top the rice with the finished product and enjoy. Sprinkle some sesame seeds on top for presentation purposes.
