Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Green Cabbage | 1 cup shredded (89g) | 22 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tablespoons hoisin sauce
- 1 clove garlic, crushed
- 1 teaspoon fresh grated ginger
- 4 skinless and boneless chicken breast halves
- Nonfat cooking spray
- 1 teaspoon vegetable oil
- 1/2 cup onion, chopped
- 2 cups shredded green cabbage
- 2 cups shredded red cabbage
- 1 teaspoon sesame oil
- 1/2 teaspoon salt
- 1/2 teaspoon ground pepper
Directions
1.Preheat broiler.
2.In a small bowl, use a fork to whisk together hoisin sauce, garlic and ginger.
3.Brush both sides of chicken with hoisin mixture. Spray broiler pan with cooking spray then place chicken on broiler pan and broil for 6 minutes on each side or until done and no longer pink in the middle.
4.Heat vegetable oil in a skillet over medium-high heat. Sauté onion for 2 minutes then add red and green cabbage and saute for 2 minutes or until cabbage starts to wilt.
5.Place cabbage in a medium bowl and add sesame oil, salt and pepper then toss to coat.
6.Serve chicken with a helping of cabbage on top.