I have to say, I’m finding it very difficult to keep an entire meal under 400 calories. It’s tough to get in a protein, veggie and grain all in one dish without going over that 400 calorie limit.
This easy chicken recipe from Real Simple Magazine was close at 434 calories, and is certainly lower in calories than anything on the holiday menu at the dinner parties we attended this past weekend!
I can still feel pretty good about serving it for dinner, and while I loved the bok choy, my husband favored the chicken. Watch the ginger and jalapeno, they can have a kick!
- 2 large egg whites
- 1/4 cup sesame seeds
- 1/4 cup plus 1 teaspoon cornstarch
- kosher salt and black pepper
- 8 small chicken cutlets (1 1/4 pounds total)
- 4 tablespoons canola oil
- 1/4 cup low-sodium soy sauce
- 1 tablespoon grated fresh ginger
- 2 teaspoons sugar
- 6 heads baby bok choy (about 1 pound),
- 1 jalapeno (preferably red), sliced (seeded
- for less heat, if desired)
- 1. In a bowl, whisk together the egg whites, sesame seeds, ¼ cup of the cornstarch, ½ teaspoon salt,
- and ¼ teaspoon pepper. Dip the chicken in the batter and shake off the excess.
- 2. Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Add half the chicken
- and cook until golden brown and cooked through, 2 to 3 minutes per side; transfer to a plate. Repeat
- with 1 tablespoon of the remaining oil and the remaining chicken.
- 3. In a small bowl, combine the soy sauce, ginger, sugar, 1 tablespoon water, and the remaining
- teaspoon of cornstarch.
- 4. Heat the remaining tablespoon of oil in a large skillet over medium-high heat. Add the bok choy
- and cook, turning, until just beginning to soften, 1 to 2 minutes. Add the soy sauce mixture and
- jalapeño and cook until the liquid has thickened slightly and the bok choy is tender, 3 to 4 minutes.
- Serve with the chicken.
What’s good for me in this dish?
Lean chicken breasts are a complete protein, with less saturated fat than beef. Chicken also has cancer protecting B vitamins, including Niacin and B6 for energy.
Bok Choy is a great choice for getting lots of vitamin C, calcium and vitamin A. Bok Choy also contain glucosinolates, which may prevent cancer. (from http://nutrition.about.com).
Calories 434; Fat 22g; Sat
Fat 2g; Cholesterol 94mg; Sodium 831mg; Protein 41g; Carbohydrate 15g; Fiber 2g
Weight Watchers PointsPlus 6