Back Wellness Blog

by Liz Revilla (inspired by Well Plated by Erin)
Vertex Education Ambassador, Nutrition

Prepared by Rima Manomaitis

INGREDIENTS

  • 1 1/2 tablespoons sesame oil divided
  • 1 1/2 pounds boneless skinless chicken breasts cut into bite-sized pieces
  • 1 small onion diced
  • 4 tablespoons low sodium soy sauce divided
  • 1/4 teaspoon kosher salt
  • 1 tablespoon minced fresh ginger
  • 3 cloves garlic minced
  • 1 tablespoon honey
  • 1 tablespoon rice vinegar
  • 1 tablespoon cornstarch
  • 1/4 teaspoon red pepper flakes
  • 1 red bell pepper cored and thinly sliced
  • 12 ounces broccoli slaw
  • 1 cup shelled edamame fresh or frozen and thawed
  • 1 cup mandarin oranges packed in juice drained
  • Chopped green onions for serving
  • Toasted sesame seeds optional, for serving
  • Prepared brown rice or quinoa optional, for serving

DIRECTIONS

  • In a large skillet, heat 1 tablespoon of the oil over medium-high heat. Add the onion and cook until beginning to soften, about 3 minutes.
  • Add the chicken, 1 tablespoon of soy sauce, and salt. Cook, stirring occasionally, until the chicken is completely cooked through and the juices run clear when cut, about 5 minutes. With a spoon, remove the chicken and onion to a plate and set aside.
  • In a small bowl or large liquid measuring cup, stir together the remaining 3 tablespoons soy sauce, ginger, garlic, honey, rice vinegar, cornstarch, and red pepper flakes until smooth. Set aside.
  • In the same skillet, heat the remaining 1/2 tablespoon oil. Add the bell pepper. Cook 3 minutes.
  • Add the broccoli slaw and cook until the vegetables are crisp-tender, about 4 to 5 minutes more.
  • Return the chicken and onions to the skillet. Add the edamame and pour the soy sauce mixture over the top and stir to combine.
  • Let cook for 1 minute to warm through and thicken the sauce. Top with the oranges, green onions, and sesame seeds. Serve hot with brown rice.

NUTRITIONAL FACTS

Servings: 4 servings
Calories: 387 (without brown rice or quinoa)
Protein: 45 grams
Carbohydrates: 26 grams
Fat: 12 grams

CALORIE CONSIDERATIONS

  • To INCREASE calories: Serve over ½-1 cup brown rice or quinoa (+125-250 calories per serving).
  • To DECREASE calories: Divide into 6 servings and serve over ½-1 cup cauliflower rice (-100 calories per serving).

TO MAKE THIS GLUTEN FREE:

Use gluten free soy sauce, rice vinegar, and cornstarch.

Did you know….

Mandarin oranges are rich in vitamin C? They are packed with vitamin C, which helps boost the immune system and promotes healthy skin.
Mandarin oranges originated in Southeast Asia? They were first cultivated in China and have been grown in Southeast Asia for over 3,000 years.arin oranges originated in Southeast Asia?
Mandarin oranges are commonly associated with the holiday season? Their bright orange color and sweet aroma make mandarins a popular fruit during Christmas and New Year’s celebrations.

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