Healthy Recipes
Authored By:  California Dried Plum Board
Low in fat, but so much taste!
Diet Types: Dairy Free, Low Fat, Wheat Free
Ingredients:
  • 1/3 cup rice vinegar
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons sugar
  • 2 tablespoons chopped cilantro
  • 1 tablespoon finely chopped fresh ginger
  • 1 clove garlic, finely chopped
  • 1/2 teaspoon crushed red pepper
  • 4 boneless, skinless chicken breast halves (about 4 ounces each)
  • 2 cups broccoli florets
  • 2 carrots, cut into 1 1/2 inch long matchsticks
  • 1 red bell pepper, cut into 1 1/2 inch long matchsticks
  • 1 cup halved pitted dried plums
  • 3 green onions, sliced
  • 1/2 teaspoon Sesame Oil
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    In small bowl, combine vinegar, soy sauce, sugar, cilantro, ginger, garlic, Sesame Oil, and crushed red pepper. Pour 1/4 cup marinade mixture over chicken in plastic bag. Refrigerate 30 minutes; turning bag occasionally. In large bowl, place broccoli, carrots, bell pepper, dried plums and green onions. Toss with remaining marinade mixture to coat completely; let stand 30 minutes. Remove chicken from plastic bag; discard marinade from chicken. Grill chicken over medium-hot coals (or broil on rack or broiler pan 3-4 inches from heat) 10-15 minutes or until chicken is no longer pink in center, turning once. Cut each breast into slices across the grain. To serve, line each of 4 plates with 1 lettuce leaf; top with vegetable mixture, dividing equally.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 338
    Calories from Fat 30
     % Daily Value*
    Total Fat 3g5%
      Saturated Fat 1g4%
      Mono Fat 1g 
    Cholesterol 64mg21%
    Sodium 785mg33%
    Total Carbs 54g18%
      Dietary Fiber 6g25%
    Protein 28g 
    Iron24%
    Calcium9%
    Vitamin C109%
    Vitamin E10%
    Vitamin A143%
    Vitamin B-125%
    Vitamin B-640%
    Pantothenic acid14%
    Niacin65%
    Riboflavin18%
    Thiamin13%
    Folate13%
    Selenium44%
    Manganese25%
    Copper20%
    Zinc9%
    Potassium29%
    Phosphorus29%
    Magnesium20%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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