Summer brings warm weather and warm weather brings the need for easy-to-make dinners. The last thing you want to do when it’s hot outside is spend time inside cooking over a hot stove.
There is a lot that you can do with your microwave and some common foods and products sold at your typical supermarket. Here is one of my favorites.
Sesame Chicken & Rice Salad
Ingredients:
10 ounces frozen brown rice (i.e. Birds Eye Steamfresh), or 2 cups cooked brown rice
2 cups micro-cooked Asian-style frozen vegetables
2 green onions, white and part green, chopped
2 cups shredded or diced skinless chicken breast (leftover grilled chicken or bought cooked from rotisserie or packaged cooked chicken)
1/3 cup lowfat Sesame Ginger salad dressing (i.e. Newman’s Own Lighten Up!)
Optional garnish: 1 teaspoon toasted sesame seeds or 1/8 cup toasted sliced or slivered almonds
Directions:
1. Microwave brown rice following directions on the package (such as microwave in package on HIGH for 3 minutes). Let rice cool while you lightly cook Asian vegetables following directions on package (such as add vegetables to covered microwave-safe dish and microwave on HIGH for 2 minutes or until crisp-tender.
2. Add rice and vegetables to a medium serving bowl and toss with green onions, chicken and sesame ginger dressing.
3. Spoon into serving dishes and sprinkle toasted sesame seeds or sliced almonds over the top if desired. Enjoy!
Yield: Makes 4 servings
Per serving: 308 calories, 27 g protein, 35 g carbohydrate, 5.5 g fat, .9 g saturated fat, 2.5 g monounsaturated fat, 2 g polyunsaturated fat, 59 mg cholesterol, 4 g fiber, 440 mg sodium. Calories from fat: 16 percent. Omega-3 fatty acids = .3 grams, Omega-6 fatty acids = 1.7 grams.
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No-Cook Summer Supper: Sesame Chicken & Rice Salad
