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Chicken Stir-fry

Chicken, Black Bean and Rice Salad
Arugula and Broccoli Salad


Chicken Stir-fry 

by Chef Irvin Williams
Number of Servings: About 6
Calories per Serving: 330 

Green beansIngredients:

  • 2 Tbsp. dark sesame oil, divided
  • 2 garlic cloves, finely minced
  • 2 pounds boneless, skinless chicken breasts
  • 1 head broccoli, stems removed
  • 1 dozen mushrooms, sliced
  • 3 carrots, peeled and julienned
  • 1/4 pound green beans, diced
  • 1 head bok choy, chopped
  • 2 to 3 Tbsp. teriyaki sauce

Directions: 

  1. Heat 1 tablespoon oil in a saute pan over medium heat. Add garlic and stir. Place the chicken in the pan and brown 4 minutes on each side. Remove from pan, slice into strips and set aside.
  2. Heat remaining tablespoon of oil in a wok over high heat. Add vegetables and teriyaki sauce. Stir-fry quickly until the vegetables begin to soften. 
  3. Add the chicken strips, combine well and continue to cook for 2 to 3 minutes. Serve immediately. 

Chicken, Black Bean and Rice Salad

by Chef Dianne Blancato
Number of Servings: About 6
Calories per Serving: 300

Black beansIngredients:

  •  12 oz. boneless, skinless chick breasts
  • 2 tsp. olive oil
  • 1/4 cup lime juice
  • 1/4 cup cilantro, minced
  • 1/4 cup red wine vinegar
  • 2 Tbsp. cumin
  • 1/2 tsp. red pepper flakes
  • 1 cup rice, cooked
  • 1 15 oz. can black beans, rinsed and drained
  • 1 bunch scallions, sliced
  • 1 cup green or red bell pepper, sliced

Directions: 

  1. Place chicken on a baking sheet or broiler pan and broil under high heat 5 to 6 minutes. Turn chicken over and broil for another 5 to 6 minutes, until thermometer inserted into thickest part of meat registers 165 degrees F. Remove chicken from oven, let cool and slice into strips. 
  2. In a large bowl, combine oil, lime juice, cilantro, vinegar, cumin, pepper flakes, rice, beans, scallions and pepper. Add chick and stir to combine. 

Note: Salad may be eaten immediately, but will taste better if it has had time to marinate.  You may let it marinate at room temperature for one hour or in the refrigerator for 2 or more hours. 


Arugula and Broccoli Salad

by Chef Irvin Williams
Number of Servings: About 6
Calories per Serving: 80

ArugulaIngredients:

  •  4 cups broccoli florets
  • 3 cups arugula, torn into bite-sized pieces
  • 1/4 cup fresh lemon juice (from 2 lemons)
  • 2 Tbsp. extra-virgin olive oil
  • 1/2 tsp. sea salt 
  • Freshly ground black pepper
  • 1/2 cup raw walnuts 

Directions: 

  1. Place a steamer insert into a medium pot of water and bring to a boil.  Steam the broccoli until just crisp-tender, which should take about 5 to 8 minutes (note: alternately, you can use a rice cooker with a steamer insert).
  2. Place half the broccoli in a large bowl, top with the arugula and the rest of the broccoli so the arugula is in between the two layers of steaming broccoli.
  3. Pour the quarter cup lemon juice over the mixture and let sit at least 10 minutes. Prior to serving, toss arugula and broccoli with extra-virgin olive oil, salt and pepper and top with walnuts. 

These recipes can be part of a well-balanced food plan. Any alterations made during preparation are at the discretion of the chef and are not included in the nutritional analysis provided, nor supported by BestHealth.  

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