Gingery chicken and vegetables for two

Sometimes simple is best when you want a quick, fresh dinner

by Emily Richards PH Ec.

260 cal Serves 2

Prep time 0h 20m

Cook time 0h 20m

Total time 0h 40m

Plate of sliced chicken breast with shredded zucchini and carrots

Ingredients

2 tsp (10 mL) sesame oil, divided
1 tbsp (15 mL) minced fresh ginger, divided
1 large boneless, skinless chicken breast (about 8 oz/227 g)
1 small clove garlic, minced
Pinch fresh ground pepper
1 zucchini, cut into matchsticks
2 cups (500 mL) matchstick carrots
2 tbsp (25 mL) red or white wine vinegar
2 tbsp (25 mL) each chopped fresh mint and cilantro

Directions

Step 1

In a shallow dish, stir together 1 tsp (5 mL) of the oil and half of the ginger. Add chicken with garlic and pepper and turn to coat.
Step 2

Place chicken on greased grill over medium heat and grill, turning once for about 12 minutes or until chicken is no longer pink inside. Remove to cutting board and slice thinly; set aside.
Step 3

In a non-stick skillet, heat remaining sesame oil over medium heat. Cook zucchini and carrots with remaining ginger; stirring for about 5 minutes or until tender crisp. Remove from heat; stir in vinegar. Toss with mint and basil.
Step 4

Divide among 2 plates and top with sliced chicken.

Tips

Asparagus variation: Omit zucchini and substitute 2 cups (500 mL) julienned asparagus.

Nutritional information

Per serving (1 of 2)

Calories: 260
Protein: 29 g
Sodium: 160 mg
Potassium: 920 mg
Total fat: 8 g
Saturated fat: 1.5 g
Cholesterol: 70 mg
Carbohydrates: 16 g
Fibre: 5 g
Sugars: 8 g
Added sugars: 0 g

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2017.

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