Edamame, Bok Choy and Sesame Chicken

A healthy meal that can be prepared with or without chicken, offering nothing less than a delightful taste. A combination of grilled and steamed vegetables coated in a sweet glaze that is both light and airy.  This sesame chicken with pan seared bok choy and edamame recipe is perfect for mid-summer to early fall and gives you an amazing great taste without having to compromise your diet!  Win – Win!

Throughout the entire summer, most of my meals have consisted of some form of a fish or poultry and steamed rice.  Consistently. Whether in various sauces, or random combinations of vegetables, it has been the only meal I desire.   Granted, the effort is always to maintain a ratio of vegetables to rice 2:1, reality sets in and by the thirdsecond plate that ratio becomes a non-factor.

Edamame (or, the soybean) has been such a fun vegetable for me this summer.  I love them as a snack, steamed and lightly salted.  I love them boiled and pureed into hummus with lemon and tahini. And most recently, I love them steamed into a light glaze sauce and served over steamed rice. Pairing edamame with bok choy in this dish was likely one of the best combinations.  The bok choy offered a lightly salted pan seared crispy texture alongside a sweet soy glaze.  Because fried gyoza are one of my most favorite side dishes, I did make about 20 – 30 to serve with this dish.  Another alternative if you are actively avoiding rice, is to use cellophane noodles or “glass” noodles.  Glass noodles can be prepared in less than half the time and when tossed into the edamame and sauce mixture with the right temperature (think stir fry), it is sure to satisfy.

Another positive about this dish, is that I have found it actually serves very well as a meal prep option!  Even after reheating, the edamame does not lose it’s texture and maintains its freshness!  If you are choosing to use this recipe as a prep throughout the week, I would advise keeping the boy choy separate, to avoid overcooking.

Edamame, Bok Choy and Sesame Chicken
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INGREDIENTS

2 chicken breasts

2 baby boy choy

steamed rice

1 ½ cups of sweet soybeans (Edamame) - can be frozen

½ cup of soy sauce

3 stalks of chopped green onions or scallions

¼ cup of chicken broth

2 tablespoons of brown sugar (packed)

1 tablespoon of olive oil

2 tablespoons of sesame oil

4 teaspoons of fresh ginger (grated)

2 cloves of garlic (minced)

sesame seeds (optional)

PREPARATION

Lightly season chicken breasts as preferred and set aside. If you are planning to enjoy this dish with steamed rice, it would be best to begin prepping now, so that the rice may steam and swell while preparing the remainder of this recipe.

Cut baby boy choy in halves and lightly season with salt and pepper and set aside.

In a medium bowl, mix together soy sauce, green onions, chicken broth, brown sugar, sesame oil, ginger and garlic and set aside.

In a large skillet or sauce pan on medium heat, add sesame oil just to the bottom and grill chicken until golden brown on both sides. You want to be sure to cook the chicken to near-completion, as you will later add this to the sauce mixture and cook again. Once completed, remove the chicken and allow to rest/cool. You will later cut into thin 1" strips and set aside.

In the same skillet, on medium-low heat, add the sauce mixture and soybeans and steam for a few minutes (2 to 3 minutes). Edamame typically takes bout 5 to 7 minutes to cook, it is best to avoid overcooking, as edamame can become mushy. After a few minutes have passed add the chicken to the sauce and edamame mix and toss until chicken is completely coated.

In a second skillet on medium high heat, coat with olive oil and pan sear the baby boy choy face down until golden brown.

Prepare your dish by serving a scoop of steamed rice, covering it with your chicken and edamame mix. Sprinkle with sesame seeds and enjoy!

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