Black Pepper Chicken

[LGM]

Marinade:

1/4 tsp. baking soda
1 tbsp. rice vinegar
2 tsp. soy sauce (I use low sodium)
1 tsp. cornstarch
1/2 tsp. crushed black pepper (fresh cracked works best)
1-2 skinless breasts, cubed

Add mixture together and pour over chicken, make sure chicken is well coated. Marinade will be fizzy somewhat, but it's supposed to do that.

Sauce:

2 tbsp. low sodium soy sauce
1 tsp. oyster sauce (optional, but I use it)
1 tbsp. rice vinegar
1.5 tsp ground black pepper (I use more pepper, but be careful!)
1 tsp. cornstarch in 2 tbsp cold water (set aside)

Veggies:

2 cups chopped celery
1 sweet red onion, cut into thin 1 inch slivers
2 chopped bell peppers
2 garlic cloves minced
1 tbsp. olive oil
1 cup brown rice

1. Marinade chicken at least one hour; I prefer 4-6 hours, drain well and cook in 1 tbsp olive oil till white. Remove from pan, and drain.

2. Cook rice and veggies till done; I prefer my veggies still crunchy, so I usually only saute them using butter flavored Pam.

3. Add 1 tbsp olive oil to veggies, add chicken and sauce. Add cornstarch mixture to thicken; I usually only use half and check it; reserving other half if needed. Serve over rice.

You can also add red pepper flake or even chilis to make this dish more spicy if you like; it's pretty versatile.

Will post macros and other info later if needed.

I am careful not to add salt just because of the soy sauce and oyster sauce, which has more than enough for me. I've made it with and without Oyster sauce; doesn't make a huge difference, but it does change it a bit.

[slfmade]

Sounds good. I might have to give these a shot later in the week.

[LGM]

Nutrition Facts

1 serving includes: 1 diced bell pepper, half a medium onion, 1 cup chopped celery, 1 chicken breast, and 1/2 cup of brown rice.

Amount Per Serving

Calories 401.2
Total Fat 16.8 g
Saturated Fat 2.6 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 10.7 g
Cholesterol 44.0 mg
Sodium 657.8 mg
Potassium 859.6 mg

Total Carbohydrate 42.4 g
Dietary Fiber 6.5 g
Sugars 4.7 g
Protein 22.1 g

Of course, removing the rice alone makes it look like this:

Calories 293.0
Total Fat 15.9 g
Saturated Fat 2.4 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 10.4 g
Cholesterol 44.0 mg
Sodium 652.9 mg
Potassium 817.7 mg
Total Carbohydrate 20.0 g
Dietary Fiber 4.8 g
Sugars 4.7 g
Protein 19.6 g


Removing the oil completely, and the veggies and chicken look like this:

Calories 173.6
Total Fat 2.4 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.5 g
Cholesterol 44.0 mg
Sodium 652.9 mg
Potassium 817.7 mg
Total Carbohydrate 20.0 g
Dietary Fiber 4.8 g
Sugars 4.7 g
Protein 19.6 g

There you go!