Jalapeño Chicken

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 30 minutes

材料

1 cup uncooked white rice (*or any grain of choice)

2 lbs chicken breasts (boneless/skinless or chicken thighs)

½ cup corn starch (or arrowroot)

¼ tsp cracked black pepper

¼ tsp sea salt

1 tsp olive oil

¼ cup yellow onion, diced

3 garlic cloves, minced

2 jalapeño, sliced (*green bell peppers will also work.)

½ tbsp fresh ginger, minced

⅓ cup low sodium soy sauce (or tamari if gluten free)

⅓ cup water

¼ cup brown sugar

½ tbsp cornstarch + ¼ tsp water (*mixed together to make a slurry, see notes)

手順

Start to cook the rice if using, according to package instructions. Typically it takes about 20 minutes to make rice. Prepare the chicken by patting it dry with a paper towel and cubing into equal 1 inch size cubes.

In a bowl, add corn starch, salt, and pepper and whisk well. Heat olive oil in a skillet on medium high heat. Add the chicken to the cornstarch bowl and mix well to ensure even coating. Cook the chicken. Add the chicken to the heated pan, brown on all the sides, about 7-8 minutes. Place chicken in bowl and set aside.

In the same pan, add ½ tsp of oil if needed. Next, add chopped onion, garlic, ginger, jalapeño to the same skillet and sauté for about 3 minutes.Make the sauce. In a medium sized bowl, whisk, water, soy sauce, brown sugar, and cornstarch slurry (mix the corn starch with the water and add it to the sauce - this is called a slurry).

Add the sauce to the skillet with the onion/garlic mix. Add the browned chicken back into the skillet with the onions, ginger and garlic. Keep it on medium/low heat. Bring the sauce to a simmer.

Simmer the chicken and sauce for about 4-6 minutes or until sauce has thickened, and chicken is fully cooked and reached an internal temperature of 165º. Add optional sesame seeds for garnish and serve over rice and enjoy warm!

栄養

• サービングサイズ: 1.5 cup
• カロリー: 573 kcal
• 脂肪総量: 7 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 4 g
• トランス脂肪: 0.03 g
• コレステロール: 145 mg
• ナトリウム: 1506 mg
• 炭水化物総量: 69 g
• 食物繊維: 2 g
• 糖質総量: 15 g
• タンパク質: 54 g