STEAMED CHICKEN WITH RED AND YELLOW BELL PEPPER
Source: the American Institute for Cancer Research

Steaming food is a good way to retain not only flavor, but color and nutrients as well, creating a festive-looking as well as healthful, diet-conscious entree.

Steaming is one of the gentlest ways to cook. The even, moist heat of the steam envelops the food, allowing it to retain its natural juices and nutrients.

There are many different varieties of steamers in many sizes, shapes and price levels. If you don’t own one, you can easily fashion a steamer at home. Start with a deep pot, deep enough to hold two to three inches of boiling water, a stand of some kind to hold a plate, and the plate of food to be steamed. The pot should be wide enough to allow about an inch of space between the plate and the pot, to allow steam to circulate evenly. A tight-fitting lid is also necessary.

The plate that holds the food should be heatproof, with a little depth to it so it can hold any juices that might be produced as the food steams. The plate of food can be set on any kind of heat-proof stand or rack that will keep it stable and high enough to prevent boiling water from splashing onto the food. You can improvise a stand by removing the ends of a large can that once held sweet potatoes, for example, or pumpkin.

This dish is as pleasing to the eye as it is to the palette: The steamed peppers retain their bright red and yellow color and makes this dish look too cheerful and appetizing to be thought of as a "diet food."

1/2 Tbsp. sesame seed oil
1 tsp. grated garlic
1 tsp. grated, peeled fresh ginger
1/2 cup sliced spring onions
2 Tbsp. soy sauce
1/2 lb. (8 oz.) skinned, boneless chicken breasts
1 large red bell pepper, seeded and cut into thin strips
1 large yellow bell pepper, seeded and cut into thin strips
1/2 cup sliced canned bamboo shoots (drained and rinsed)
Salt and freshly ground black pepper
3 cups hot steamed rice, preferably brown

In a small cup, combine oil, garlic, ginger, spring onions and soy sauce. Pour marinade over chicken breasts and rub into meat. Set aside while completing other preparations or marinate for up to 2 hours in the refrigerator. Bring to room temperature before steaming.

Steam until chicken is almost tender. Add bell peppers and bamboo shoots. Sprinkle any remaining marinade over vegetables. Continue steaming until chicken and peppers are tender.

Cut chicken into thin bite-sized slices, then combine with vegetables. Season to taste with salt and pepper. Serve with rice.

Makes 4 servings

Per serving: 252 calories, 4 g. total fat (less than 1 g. saturated fat), 36 g. carbohydrate, 18 g. protein, 3 g. dietary fiber, 349 mg. sodium.