This looked and sounded good to me.
sesame chicken couscous salad
1 1/2 cups reduce sodium chicken broth
3 teaspoons reduced sodium soy sauce, divided
2 teaspoons teaspoons sesame oil, divided
1 cup uncooked couscous
2 green onions, sliced
1 1/2 cups fresh or frozen sugar snap peas
3/4 cup fresh broccoli florets
1 1/2 cups cubed cooked chicken
1 large sweet re pepper, chopped
3/4 cup diced zucchini
2 tablespoon cider vinegar
1 tablespoon apple juice concentrate
1 tablespoon water
2 teaspoons canola oil
1/2 teaspoon ground ginger
1/4 teaspoon pepper
2 tablespoons sliveredmonds, toasted
2 teaspoons sesame seeds, toasted
In a saucepan, combine the broth, 1 teaspoon soy sauce and 1 teaspoon sesame oil; bring to a boil. Stir in the couscous. Cover and remove from the heat. Let stand for 5 minutes. Fluff with a fork. Stir in green onions. Cover and refrigerate until chilled.
Place pea pods in a steamer basket in a saucepan over 1 in of water; bring to a boil. Cover and steam for 1 minute. Add broccoli; cover and steam 2 minutes longer or until crisp-tender. Rinse in cold water; drain. Transfer to a serving bowl; add chicken, red pepper and zucchini.
In a jar with a tight-fitting lid, combine the vinegar, apple juice concentrate, water, canola oil, ginger, pepper and remaining soy sauce and sesame oil. Shake well. Pour over chicken mixture and toss to coat. Cover and refrigerate for 30 minutes or until chilled. Serve over couscous. Spring with almonds and sesame seeds.
Yields 4 servings
Nutrition facts:
1 cup chicken mixture with 3/4 cup couscous equals:
382 calories
9 g fat (1 g sat fat)
45 mg cholesterol
451 mg sodium
45 g carb
6 g fiber
26 g protein
Diabetic exchanges: 3 lean meat, 2 starch, 2 veg
from The Comfort Food Diet Cookbook.
PS: I think with careful planning you might be able to reduce that sodium content. You could at least reduce the chicken broth content. :)
sesame chicken couscous salad
1 1/2 cups reduce sodium chicken broth
3 teaspoons reduced sodium soy sauce, divided
2 teaspoons teaspoons sesame oil, divided
1 cup uncooked couscous
2 green onions, sliced
1 1/2 cups fresh or frozen sugar snap peas
3/4 cup fresh broccoli florets
1 1/2 cups cubed cooked chicken
1 large sweet re pepper, chopped
3/4 cup diced zucchini
2 tablespoon cider vinegar
1 tablespoon apple juice concentrate
1 tablespoon water
2 teaspoons canola oil
1/2 teaspoon ground ginger
1/4 teaspoon pepper
2 tablespoons sliveredmonds, toasted
2 teaspoons sesame seeds, toasted
In a saucepan, combine the broth, 1 teaspoon soy sauce and 1 teaspoon sesame oil; bring to a boil. Stir in the couscous. Cover and remove from the heat. Let stand for 5 minutes. Fluff with a fork. Stir in green onions. Cover and refrigerate until chilled.
Place pea pods in a steamer basket in a saucepan over 1 in of water; bring to a boil. Cover and steam for 1 minute. Add broccoli; cover and steam 2 minutes longer or until crisp-tender. Rinse in cold water; drain. Transfer to a serving bowl; add chicken, red pepper and zucchini.
In a jar with a tight-fitting lid, combine the vinegar, apple juice concentrate, water, canola oil, ginger, pepper and remaining soy sauce and sesame oil. Shake well. Pour over chicken mixture and toss to coat. Cover and refrigerate for 30 minutes or until chilled. Serve over couscous. Spring with almonds and sesame seeds.
Yields 4 servings
Nutrition facts:
1 cup chicken mixture with 3/4 cup couscous equals:
382 calories
9 g fat (1 g sat fat)
45 mg cholesterol
451 mg sodium
45 g carb
6 g fiber
26 g protein
Diabetic exchanges: 3 lean meat, 2 starch, 2 veg
from The Comfort Food Diet Cookbook.
PS: I think with careful planning you might be able to reduce that sodium content. You could at least reduce the chicken broth content. :)
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