This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.
"You do not sew with a fork, and I see no reason why you should eat with knitting needles."
- Miss Piggy, Miss Piggy's Guide to Life
The key to this dish is slow cooking the garlic so it sweetens as it would if you roasted it. Take your time and don't rush that step.
Pressing the oil from sesame seeds produces sesame oil. Much like other seed oils (olive oil for example), the oil is cold pressed, meaning that no heat is used in the initial extraction process.
Light sesame oil has the fresh taste of sesame seeds. Dark sesame oil has been pressed from sesame seeds that have been toasted and, consequently, have a nuttier flavor. Dark sesame oil is more commonly used in Asian recipes.
Sesame oil is low in saturated fat but has less monounsaturated fats than canola oil. The beauty of this oil is that the flavor is so distinct that a little goes a very long way. Combining a 1:1 mixture of dark sesame oil with canola oil provides fantastic flavor. Keep in mind that a teaspoon of any oil has 5 grams of fat.
1 tsp. sesame oil = 43 calories, 4.5g fat, <1g sat fat, 1.5g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol
Servings = 2 | Serving size =about 2 cups
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3.
Makes good leftovers. Keep tightly covered in the refrigerator (unless you want everything else to pick up the garlic flavor!) for 3-4 days.
|2 1/4 cups||water|
|1/2 cup||brown rice|
|1 Tbsp||dark sesame oil|
|3 cloves||garlic (minced)|
|1 large||onion (thinly sliced)|
|8 ounces||boneless skinless chicken thighs (cut into 1/2 inch cubes)|
|4 tsp||low sodium soy sauce or gluten-free tamari sauce|
|1/2 tsp||ground ginger|
|1 tsp||rice wine vinegar|
|fresh ground black pepper (to taste)|
|4 ounces||snow peas|
|2 medium||green onions (thinly sliced crosswise)|
In a medium sauce pan, heat the water. When the water boils, stir in the brown rice.
Reduce heat to medium-low and simmer, partially covered, for about 25 minutes.
Do not boil away all of the liquid and do not stir the rice.
When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.
Place the sesame oil in a large wok or skillet over medium heat.
Add the garlic and cook slowly for about 5 minutes. Adjust the heat to make sure that the garlic does not brown and does not burn.
Increase the heat to high and add the onions. Cook for about 5 minutes, stirring frequently, until the onions begin to turn limp.
Add the chicken and cook for about 3 minutes. Stir frequently.
Add the soy sauce, ground ginger, vinegar, and pepper. Toss well.
Add the snow peas and green onions. Toss well and cover.
Reduce the heat to medium. Cook for 7 to 10 minutes until the snow peas are slightly tender. Toss about every 3 minutes.
Serve over brown rice.
Serving size = about 2 cups
Servings = 2
Amount Per Serving
|Calories 412||Calories from Fat 94|
|% Daily Value|
|Total Fat 10g||17%|
|Saturated Fat 2g||8%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 48g||16%|
|Dietary Fiber 4g||14%|
|Vitamin A 15%||Vitamin C 71%|
|Calcium 8%||Iron 22%|
|Vitamin K 50 mcg||Potassium 642 mg|
|Magnesium 122 mg|