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Sesame Chicken With Cauliflower Recipe

Sesame Chicken With Cauliflower

Dinner: Sesame Chicken and Cauliflower

From C&J Nutrition

Notes

  • You will make extra brown rice for Day 11 lunch, Day 13 dinner, and Day 14 breakfast.
  • You will cut extra cauliflower for use on Days 11 and 14.
  • You will make extra chicken to use on Days 12 and 13.
  • Sesame Chicken With Cauliflower Recipe

    Ingredients

    1. 1 1/4 cups uncooked long-grain brown rice
      1 cup steamed cauliflower
      2 tablespoons plus 1 teaspoon tamari or soy sauce, divided
      2 teaspoons sesame oil
      1 tablespoon + 1 teaspoon olive oil, divided
      12 ounces boneless, skinless chicken breast — cut into 1/2-inch-thick strips or cubes
      1 teaspoon rice vinegar
      1/3 cup chicken broth
      1 1/2 tablespoons fresh orange juice
      1 teaspoon orange zest
      2 teaspoons chickpea flour
      2 cloves garlic, minced
      2 teaspoons minced fresh ginger
      2 tablespoons sliced scallions
      1 teaspoon sesame seeds

    Directions

    1. In a medium saucepan, cook 1 1/4 cups brown rice according to package directions. Set aside 1 cup cooked brown rice for today's dinner and store the rest to be used on Days 11, 13, and 14.
    2. In a medium bowl, whisk together 1 1/2 tablespoons tamari and 2 teaspoons sesame oil. Add chicken and toss to coat. Let marinate for 20 minutes, then discard excess marinade.
    3. Heat 1 tablespoon olive oil in a medium skillet. Sauté chicken until browned and cooked through, about 6 minutes. Remove chicken from pan and set aside.
    4. In a small bowl whisk together chicken broth, remaining 2 teaspoons tamari, rice vinegar, chickpea flour, orange juice, and orange zest.
    5. Add remaining 1 teaspoon olive oil to the pan and sauté garlic and ginger until fragrant, about 1 minute. Add the chicken broth mixture to the pan and stir with a fork until it's slightly thickened. Add chicken back to the pan and toss to coat.
    6. Serve 1/3 of the chicken and sauce over steamed cauliflower and 1 cup brown rice. Refrigerate the remaining 2/3 of the chicken to use on Days 12 and 13. Top with sesame seeds and scallions.

    NUTRIENT TOTALS
    Calories: 493.2
    Protein: 34 grams
    Carbohydrates: 56.7 grams
    Dietary Fiber: 7.504 grams
    Total Sugars: 4.764 grams
    Total Fat: 14.6 grams

    Saturated Fat: 2.385 grams
    Sodium: 364.9 milligrams

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