Sweet 'n Sticky Sesame Chicken

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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