This American Chinese restaurant favorite is slimmed down by using less than half the sugar as the traditional version and by sauteing the chicken rather than battering and frying. The sauce is just sweet enough while letting the other flavors shine through.
To thicken the sauce we strayed from the recipe by adding a touch of cornstarch; we also added a red bell pepper for bulk and color.
Sesame Honey Chicken and Green Beans
2 tablespoons PLUS 2 teaspoons honey
2 tablespoons light soy sauce
1 tablespoon grated fresh ginger
1 tablespoon minced garlic
1 teaspoon cornstarch
2 teaspoons vegetable oil, divided use
2 teaspoons sesame oil, divided use
1 pound boneless, skinless chicken thighs or breasts, cut into bite-size pieces
2 cups fresh green beans, cut into 1 1/2-inch pieces
1 red bell pepper, cored and cut into 1 1/2-inch strips
1/4 cup chopped shallot or red onion
1 1/3 cups hot cooked rice, for serving
Crushed red pepper flakes, to taste
1 teaspoon sesame seeds, toasted, for garnish
In a bowl, whisk together the honey, soy sauce, ginger, garlic and cornstarch; set aside.
Heat 1 teaspoon of the vegetable oil and 1 teaspoon of the sesame oil over medium heat in a very large skillet. Add chicken; cook, stirring, until chicken is cooked through.
In the same skillet, heat the remaining vegetable oil and sesame oil over medium-high heat. Add the green beans and bell pepper and cook, stirring, for 3 minutes. Stir in the shallots and cook, stirring, for 1 to 2 minutes more or until beans are crisp-tender. Return chicken to skillet. Stir in the honey mixture and cook, stirring, for 2 minutes. Serve over rice. Sprinkle with crushed red pepper flakes to taste and sesame seeds.
Makes 4 servings.
Nutrition information: Each serving (prepared with chicken thighs, red bell pepper and brown rice) contains approximately 345 calories, 26 g protein, 10 g fat, 38 g carbohydrate (16 g sugar), 108 mg cholesterol, 365 mg sodium and 4 g fiber.
Carbohydrate choices: 2 1/2.
Recipe adapted from Diabetic Living Healthy Makeovers for Diabetes: Simple Ways to Transform Your Cooking
Food on 02/01/2017