Tuesday, January 29, 2013

Baked Sesame Chicken

20 oz. raw boneless skinless lean chicken breast, chopped into bite-sized pieces
1/4 tsp. salt
1/4 tsp. black pepper
1/2 cup fat-free liquid egg substitute
1/2 cup whole-wheat flour, divided
1/2 cup fat-free chicken broth
2 tbsp. cornstarch
4 tbsp. sugar-free pancake syrup
4 tbsp. seasoned rice vinegar
2 tbsp. ketchup
1 tbsp. lite/low-sodium soy sauce
1 tsp. sesame oil
1 tsp. crushed garlic
2 tsp. sesame seeds
4 tbsp. thinly sliced scallions

1.Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.Place chicken in a bowl, season with salt and pepper, and cover with egg substitute. Toss to coat and set aside.

2.Place 4 tbsp. flour in another bowl. Use a fork to transfer half of the chicken to the flour bowl, allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with flour, and then transfer to the baking sheet. Wipe the bowl clean, and then repeat with remaining flour and chicken.

3.Bake chicken in the oven until fully cooked, about 10-15 minutes.

4.Meanwhile, to make the sauce, combine broth with cornstarch in a small nonstick pot and stir to dissolve. Add syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Mix well and bring to medium heat on the stove. Stirring often, cook until thick enough to coat a spoon, 2 - 3 minutes. Set aside.

5.Place cooked chicken in a bowl, top with sauce, and toss to coat. Sprinkle with sesame seeds and scallions.

Serving Size:  about 1 cup
Calories: 288
Fat: 4g
Sodium: 815mg
Carbs: 24g
Fiber: 2.25g
Sugars: 6g
Protein: 37g

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