The World's Healthiest Foods

Sesame Braised Chicken & Cabbage

This highly nutritious 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.

Sesame Braised Chicken & Cabbage 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 & sliced thin
1 TBS minced fresh ginger
2 medium cloves garlic, minced
½ cup + 1 TBS chicken broth
1 tsp turmeric
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 non-stick wok or large skillet. Healthy Sauté onion in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, 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, vinegar and simmer for another 4 minutes. Remove from heat, toss with olive oil, salt and pepper.
  6. Serve sprinkled with minced scallion and sesame seeds.

    Serves 4

    Serving Suggestion:
    Serve with
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, ending with a fresh tasting dish with a lot of flavor.
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation