Photo: Sweet 'n Sticky Sesame Chicken Recipe
Ingredients
- 10 ounces raw boneless skinless lean chicken breast, cut into nuggets
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- 1/4 cup fat-free liquid egg substitute
- 1/4 cup whole-wheat flour
- 1/4 cup fat-free chicken broth
- 1 tablespoon cornstarch
- 2 tablespoons sugar-free pancake syrup
- 2 tablespoons seasoned rice vinegar
- 1 tablespoon ketchup
- 1/2 tablespoon reduced-sodium or lite soy sauce
- 1/2 teaspoon sesame oil
- 1/2 teaspoon crushed garlic
- 1 teaspoon sesame seeds
- 2 tablespoons thinly sliced scallions
- Red pepper flakes, optional
Directions
Preheat oven to 375 degrees F. Spray a baking sheet with nonstick spray and set it aside.
Season chicken with salt and pepper, and place in a bowl with egg substitute. Toss to coat and set aside.
Put flour in another bowl. One at a time, use a fork or tongs to transfer chicken "nuggets" to the flour bowl, allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat the chicken with flour and then transfer to the baking sheet. Repeat with the remaining flour and chicken.
Bake the chicken in the oven until fully cooked, about 10 minutes.
Meanwhile, to make the sauce, combine broth with cornstarch in a nonstick skillet and whisk to dissolve. Set stove to medium-low heat. Add syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Mix well. Stirring often, cook until it's thick enough to coat a spoon, 2 to 3 minutes.
Remove skillet from heat. Add chicken and toss to coat.
Plate and sprinkle with sesame seeds and scallions. If you like, add a sprinkle of red pepper flakes.
Eat up!
PER SERVING (1/2 of recipe, about 1 cup): 288 calories, 4g fat, 815mg sodium, 24g carbs, 2.25g fiber, 6g sugars, 37g protein
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By ashleygirl101
Idaho
on August 05, 2012
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I was really looking forward to trying this recipe, and was very dissapointed. When she says the syrup is to thicken it and give a little sweetness, she was telling the truth. It was overly sweet. All we could taste was syrup and vinegar, and ended up throwing it out was so bad. Wish I wouldve made the sesame chicken from $10 dinners instead.
By emeraldoceanwin...
Monument, 44
on March 17, 2012
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Really easy and pretty good but the ketchup was a major part of the flavor and that was not what I wanted.
By kdscrog936_12241216
Arlington Heights
on February 22, 2012
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Ketchup taste overpowered the rest of the sauce. I like ketchup but not in this recipe. I ended up dumping the sauce. Maybe i'll try one more time without ketchup. Also, agree that there's no need to use the flour. it didn't make the chicken crispy. It was like grilled chicken with flour on it. I'd rather use grilled chicken.
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