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Sesame Braised Chicken & Cabbage

This highly nutritious chicken, cabbage, and kale dish is easily made and is very fresh tasting. It is a meal in one dish that is very satisfying and delicious with the chicken. By using our Healthy Sauté and stovetop braising techniques you get a healthier dish without heated oils that is still full of flavor.

Prep and Cook Time: 30 minutes Ingredients: 2 boneless skinless chicken breasts, cut into 1 inch pieces 4 cups green cabbage, sliced thin 4 cups finely chopped kale, stems removed 1 medium-sized onion, cut in half and sliced thin 1 TBS minced fresh ginger 2 medium cloves garlic, minced ½ cup + 1 TBS chicken broth 1 tsp turmeric powder 1 tsp ground coriander 1 15 oz can diced tomatoes, drained 2 TBS rice vinegar 1 TBS extra virgin olive oil ¼ cup chopped scallion tops 1 TBS sesame seeds salt and white pepper to taste

Directions:

1. Prepare ingredients as listed above.
2. Heat 1 TBS broth in a stainless steel wok or large skillet. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic and ginger and continue to sauté for another minute.
3. Add chicken pieces and cook for a couple of minutes. Add turmeric, coriander, and mix with chicken. Add kale. Sauté for another couple of minutes, stirring constantly.
4. Add ½ cup broth and bring to a boil on high heat. Reduce heat and simmer over low heat covered for about 3 minutes, stirring occasionally.
5. Add cabbage, diced tomatoes, and vinegar and simmer for another 4 minutes. Remove from heat, toss with olive oil, salt, and pepper.
6. Serve sprinkled with minced scallion tops and sesame seeds.

   Serves 4

   Serving Suggestion: Serve with

   • Seaweed Rice

Healthy Cooking Tips:

Make sure the cabbage does not cook more than about 4 minutes. If it cooks beyond that it will start releasing liquid and dilute the flavor of your dish. By slicing it thin, it allows it to cook in a short amount of time, creating a fresh tasting dish with a lot of flavor.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Sesame Braised Chicken & Cabbage is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Sesame Braised Chicken and Cabbage 1.00 serving 392.83 grams 261.83 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 573.90 mcg 717.4 49.3 excellent vitamin C 125.29 mg 208.8 14.4 excellent vitamin A 6422.86 IU 128.5 8.8 excellent tryptophan 0.37 g 115.6 7.9 excellent vitamin B3 (niacin) 14.34 mg 71.7 4.9 very good protein 32.23 g 64.5 4.4 very good vitamin B6 (pyridoxine) 0.96 mg 48.0 3.3 good manganese 0.77 mg 38.5 2.6 good selenium 22.75 mcg 32.5 2.2 good phosphorus 317.39 mg 31.7 2.2 good potassium 879.99 mg 25.1 1.7 good dietary fiber 5.39 g 21.6 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Sesame Braised Chicken & Cabbage

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