Month: June 2017

Low GI Asian Dinner

Sheet Pan Stir Fry

Ingredients:
3 boneless, skinless chicken breasts, trimmed and cut into 1 inch pieces

1 red bell peppers, cut into strips

1 1/2 cups trimmed green beans

1 1/2 cups baby carrots

Marinade Ingredients:
1/3 cup soy sauce
2 T rice vinegar
2 T  maple syrup
1 T sesame oil
1/2 tsp. garlic powder

Combine marinade ingredients and por them into a gallon zip-top bag. Trim the chicken breasts and cut into pieces at least 1 inch square. Put the chicken into the bag and pour in the marinade. Let chicken marinate in the fridge for at least 4 hours.

 

When you’re ready to cook, cover a large baking sheet with foil, then put it in the oven and let the pan get hot while the oven heats to 425F. Drain the marinated chicken well. Remove the hot baking sheet from the oven and spread the chicken out over the surface (so pieces are not touching). Put the vegetables around the chicken and bake for 20 minutes.

Slaw with Asian Quinoa Dressing

Ingredients

1 tsp sesame oil

1/3 cup dry white quinoa

scant 2/3 cup chicken stock

1 Tbsp almond butter

2 Tbsp Thai chili sauce

3 Tbsp maple syrup

3 Tbsp soy sauce

3 Tbsp lime juice

2 1/2 Tbsp sesame oil

1/2 cup chopped cilantro

Heat a small saucepan over medium heat. Add sesame oil and rinsed quinoa. Toast quinoa, stirring frequently, for 2-3 minutes, then add stock. Bring to a boil over medium-high heat. Then reduce heat to low, cover and cook for 18-20 minutes (or until liquid is absorbed). Once cooked, fluff with a fork and set off of the heat.

Next prepare dressing by adding all ingredients to a small mixing bowl and whisking to combine. Add in quinoa.

Pour dressing over a bag of coleslaw in a bowl and stir to combine.

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