Sweet-and-Sour Crispy Chicken and Broccoli
Asian Quinoa Pilaf
Ingredients
- 1¼ cup panko breadcrumbs (preferably whole wheat)
- 1½ lb chicken tenderloins, cut into chunks
- ½ cup organic curry mayonnaise (such as Hellmann's)
- 2 Tbsp olive oil
- 2 (12-oz) pkg broccoli florets
- 3 Tbsp minced garlic
- ¾ cup sweet chili sauce
- ¼ cup ponzu sauce
Instructions
- Place panko in a shallow bowl. Toss together chicken and mayonnaise in a large bowl. Remove chicken from mayonnaise; dredge in panko, shaking off excess.
- Cook chicken, in batches, in hot oil in a large nonstick skillet over medium-high 5 to 7 minutes or until browned and done. Remove chicken from skillet; keep warm.
- Cook broccoli and garlic in skillet 2 to 3 minutes or until broccoli is crisp-tender and garlic is fragrant.
- Add chili sauce and ponzu; cook 2 to 3 minutes or until sauce is slightly thickened. Stir in chicken.
Side Dish Ingredients
- 3 (10-oz) pkg frozen Asian-style quinoa (such as Path of Life)
Side Dish Instructions
- Cook quinoa according to package directions.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
479
|
190
|
669
|
| Fat (g) | 23 | 6 | 29 |
| Sat. Fat (g) | 3 | 0 | 3 |
| Protein (g) | 31 | 6 | 37 |
| Carb (g) | 30 | 31 | 61 |
| Fiber (g) | 3 | 3 | 6 |
| Sodium (mg) | 911 | 340 | 1251 |
Quick & Healthy Meal Plan
This recipe selected from the eMeals Quick & Healthy Meal Plan.
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