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Cooking With Sensei – Sesame Crusted Chicken with Brown Rice and Broccoli

By April 1, 2019 Diet and Nutrition, TSK

This week on Cooking with Sensei, we’re cooking up a super easy recipe; sesame crusted chicken with brown rice and broccoli. This recipe literally has seven ingredients and is such a great satisfying meal to continue this 90 Day Challenge of eating healthy! Let’s try it!

Cooking With Sensei – Sesame Crusted Chicken with Brown Rice and Broccoli

Ingredients

  • Brown rice
  • Head of broccoli, washed and cut into florets 
  • 4 skinless chicken breasts
  • 1 tablespoon of sesame seeds
  • 1 tablespoon of black sesame seeds
  • 1/4 teaspoon of salt
  • 1 tablespoon sesame oil

Instructions

  1. Cook the brown rice according to packaging.
  2. Blanch the broccoli florets in salted boiling water until tender, about 4 minutes.
  3. Pound out the chicken breasts with a mallet. When doing this, I like to cover the mallet with aluminum foil and put the chicken breasts between wax paper to make an easier clean up.
  4. Cut the pounded chicken breast into smaller pieces and put in a bowl.
  5. Sprinkle the sesame seeds, salt and sesame oil over the chicken and mix it up.
  6. Sauté the chicken in a pan with sesame oil over medium heat. Cook chicken breast until golden brown about 3 to 5 minutes on each side. The juices should run clear when meat is pierced with a fork.
  7. Serve the chicken with brown rice and broccoli. Keep up the healthy eating everyone!

 

Sensei’s Tips

Swap white rice for brown rice.

Brown rice supports a healthy body can reduce the risk of getting arthritis and heart disease.

Get your source of vitamin C & antioxidants by eating broccoli.

By consuming more foods high in vitamin c and antioxidants, you may have a reduced risk of chronic diseases.

Try to drink eight 8-ounce glasses of water a day!

Drinking this much water is proven to provide energy, flush out toxins and boost the immune system.

 

Motivational Quote

Do something today that your future self will thank you for.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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