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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.

 

"We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons."
-Alfred E Neuman, Sage

The refrigerator light goes on...

Young green beans work best with this dish. If you find yourself with some more mature beans, however, steam them for 2 or 3 minutes prior to stir frying so they won't toughen up.

Sesame Seeds

The seeds that sesame oil and tahini come from are the seeds of an herb grown from the Middle East through India into the Far East. The most common are buff colored, but they range from white to red to black. Raw sesame seeds have a silky, nutty flavor that intensifies with toasting. They can be purchased roasted, but I prefer to buy them raw and toast them myself. You can roast the seeds by placing them in a large skillet over medium-high heat. As they begin to heat, shake the pan often and watch carefully—once they begin to turn brown, they cook very quickly.

As with most seeds, sesame seeds have a lot of fat in them. There is little saturated fat and a fair amount of monounsaturated fat, making them good for you. Because of the high fat content, they will turn rancid quickly. Keep them in a cool place covered tightly and try to use them within 6 months. They will keep in the freezer for up to a year. Most health food stores carry them in bulk, so you can buy a smaller amount.

1 tsp. sesame seeds = 17 calories, 1.5g fat, <1g sat fat, 0.5g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol


 

Quickie Lemon Sesame Chicken with Green Beans



Servings = 4 | Serving size =4 ounces chicken with green beans and sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers. Cooking time does not include marinating time.

Serve with Jasmine Rice or Savory Lemon Rice or Savory Lemon Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice

4 4 ounce boneless skinless chicken breasts
3 Tbsp low sodium soy sauce or gluten-free tamari sauce
2 Tbsp sesame oil (divided)
1 clove garlic (minced)
1/4 cup lemon juice
1/2 lb young green beans
1/8 tsp red pepper flakes (if desired)
1/8 tsp kosher salt
2 tsp sesame seeds

Rinse the chicken breasts and pat dry. Cut into cubes about one inch in size.

Whisk together the soy sauce, 1 teaspoon of the sesame oil, lemon juice, and garlic together in a small bowl. Place the chicken and half of the marinade in a zipper bag and let marinate for at least one hour. Retain the other half of the marinade.

Heat a wok to medium high and cook the chicken for approximately 5 minutes, or until done, stirring constantly. Remove the chicken from the wok and set aside.

Quickly wipe the wok clean and add the remaining 1 tsp of sesame oil, the kosher salt, and stir fry the green beans until crisp tender, about 4 minutes.

Add red pepper flakes, the remainder of the marinade, and return the chicken to the wok, stir well and add the sesame seeds.

Nutrition Facts

Serving size = 4 ounces chicken with green beans and sauce

Servings = 4

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Amount Per Serving

Calories 182 Calories from Fat 43
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 4%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 65mg 22%
Sodium 369mg 15%
Total Carbohydrates 8g 2%
    Dietary Fiber 2g 10%
    Sugars 1g  
Protein 28g  
Vitamin A 12% Vitamin C 22%
Calcium 6% Iron 11%
Vitamin K 9 mcg Potassium 447 mg
Magnesium 57 mg