A fast chicken dish with an Asian accent

McClatchy Newspapers (MCT) - Honey, ginger and soy sauce lend a sweet-savory flavor to today's quick-cooked chicken. A coating of sesame seeds brightens the dish and adds crunch.

Toasted sesame seeds and sesame oil have a rich flavor. Instead of toasting the seeds, I buy a jar of them already toasted in the sushi section of the supermarket. Toasted sesame oil, found in the Asian section, is good to keep it on hand for flavoring vegetables and salads.

This meal contains 571 calories per serving with 32 percent of calories from fat.

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Wine suggestion: The sweet savoriness of the sauce calls for an off-dry wine like a riesling.

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HELPFUL HINTS

_ Boneless, skinless chicken breasts can be used instead of thighs; cook to 170 degrees.

_ Look for trimmed snow peas in the market's produce section.

_ Green beans or broccoli florets can be used in the rice.

COUNTDOWN

_ Make chicken.

_ While chicken cooks, make rice.

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SHOPPING LIST

To buy: 1 package sesame seeds, olive oil spray, 12 ounces trimmed snow peas, ľ pound boneless, skinless chicken thighs, 1 package microwaveable brown rice, 1 bottle sesame oil.

Staples: Honey, low-sodium soy sauce, ground ginger, salt, black peppercorns.

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SESAME-SEARED CHICKEN

1 tablespoon honey

Ľ teaspoon ground ginger

2 teaspoons low-sodium soy sauce

Olive oil spray

ľ pound boneless, skinless chicken thighs, opened flat

2 tablespoons sesame seeds

Mix honey with ginger and soy sauce; set aside.

Heat a nonstick skillet over medium-high heat and spray with oil. Saute chicken 5 minutes; turn and saute 3 more minutes (a meat thermometer should read 180 degrees).

Pour reserved sauce over chicken and let it warm in skillet for about 30 seconds, turning chicken to coat both sides. Remove to dinner plates and sprinkle with sesame seeds. Makes 2 servings.

Per serving: 321 calories (39 percent from fat), 13.9 g fat (2.8 g saturated, 5.5 g monounsaturated), 138 mg cholesterol, 36.2 g protein, 12.4 g carbohydrates, 1.2 g fiber, 349 mg sodium.

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SNOW PEAS AND RICE

3 cups trimmed snow peas (about 12 ounces)

1 package microwaveable brown rice (for 1-˝ cups cooked)

2 teaspoons sesame oil

Salt and freshly ground pepper

Place snow peas in a microwave-safe bowl; microwave on high 2 minutes; set aside. Microwave brown rice according to package instructions. Measure 1 ˝ cups of the rice into the bowl with the peas. (Reserve the rest for another use.) Add sesame oil and salt and pepper to taste to the bowl; stir with a fork to mix well. Makes 2 servings.

Per serving: 250 calories (22 percent from fat), 6.2 g fat (1 g saturated, 2.3 g monounsaturated), 0 cholesterol, 6.3 g protein, 42.9 g carbohydrates, 4 g fiber, 8 mg sodium.

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(Linda Gassenheimer is the author of 14 cookbooks including her newest, "The Portion Plan" and "Prevention's Fit and Fast Meals in Minutes." Visit Linda on her Web page at www.DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com.)

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