Sesame Chicken, Broccoli and Rice

Ingredients

• Brown rice

  Long-grain, raw

  1 cup or 185g

• Honey

  3 tbsp or 63g

• Sesame seeds

  Seeds, whole, dried

  2 tbsp or 18g

• Soy sauce

  Made from soy (tamari)

  2 tbsp or 36g

• Garlic

  Raw

  2 cloves, minced or 6g

• Egg white

  Raw, fresh eggs

  2 large or 66g

• Cornstarch

  4 tbsp or 31g

• Chicken breast

  Broilers or fryers, meat only, raw

  16 oz or 454g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Vegetable oil

  Natreon canola, high stability, non trans, high oleic (70%)

  1 tbsp or 14g

• Broccoli

  Raw

  4 cup chopped or 364g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  4 medium or 60g

Directions

1. Prepare the rice according to package instructions.
2. In a large bowl, whisk egg whites and cornstarch until smooth. Season the chicken with salt and pepper, add to the egg mixture, and toss to coat evenly.
3. Steam the broccoli until crisp-tender, about 5 minutes, then set aside.
4. In a small bowl, mix honey, sesame seeds, soy sauce, and garlic, then set aside.
5. Heat oil in a large skillet over medium-high heat. Add the chicken and cook for 5-10 minutes per side, or until cooked through to 165°F.
6. Remove chicken from heat, add the prepared sauce and scallions, and toss to combine. Stir in the broccoli, then serve over the cooked rice.