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Skinny Broccoli and Peanut Chicken with Noodles

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Skinny Broccoli and Peanut Chicken with Noodles
  • Prep Time 20 min
  • Total Time 35 min
  • Servings 4
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79% less sat fat • 75% less sodium than the original recipe. Everyone loves a noodle bowl, especially one packed with so much fresh flavor, including ginger, garlic, lime, and cilantro.

Ingredients

1/4
cup very finely chopped green onions
1
tablespoon grated fresh ginger
6
cloves garlic, minced
4
teaspoons olive oil
1/4
teaspoon salt
4
small skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
4
ounces dried rice noodles
12
ounces frozen broccoli florets
1
cup chopped carrots
1
teaspoon finely shredded lime peel
2
tablespoons lime juice
2
to 3 tablespoons snipped fresh cilantro
3
tablespoons coarsely chopped unsalted peanuts
Snipped fresh cilantro (optional)

Directions

  • 1 For rub: In a small bowl, combine green onions, ginger, garlic, 2 teaspoons of the oil, and the salt. Sprinkle evenly over chicken; rub in with your fingers.
  • 2 For a charcoal grill, place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is tender and no longer pink (170°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.) Thinly slice chicken diagonally; set aside.
  • 3 Meanwhile, in a large saucepan, cook rice noodles, broccoli, and carrots in a large amount of boiling water for 3 to 4 minutes or just until noodles are tender; drain. Rinse with cold water; drain again. Using kitchen scissors, snip noodles into short lengths. In a medium bowl, stir together lime peel, lime juice, and the remaining 2 teaspoons oil. Add noodle mixture and the 2 to 3 tablespoons cilantro; toss gently to coat.
  • 4 Divide noodle mixture among four serving bowls; add chicken slices. Sprinkle with peanuts and, if desired, additional cilantro. Serve immediately.
  • 5 Broiler Directions: Preheat broiler. Place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 12 to 15 minutes or until chicken is tender and no longer pink (170°F), turning once.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/2 cups
Calories
410
(
Calories from Fat
120
)
Daily Value
Total Fat
13g
20%
(
Saturated Fat
2 1/2g
12%
,
Trans Fat
0g
)
Cholesterol
90mg
30%
Sodium
290mg
12%
Potassium
480mg
14%
Total Carbohydrate
36g
12%
(
Dietary Fiber
5g
20%
,
Sugars
2g
)
Protein
37g
Daily Value*:
Vitamin A
110%
110%
Vitamin C
30%
30%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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