HG's Sweet 'n Sticky Sesame Chicken (Hungry Girl recipe)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
10 oz. raw chicken breast, bite-sized pieces 1/8 tsp. salt 1/8 tsp. black pepper 1/4 cup fat-free liquid egg substitute1/4 cup whole-wheat flour, divided 1/4 cup fat-free chicken broth 1 tbsp. cornstarch 2 tbsp. sugar-free pancake syrup 2 tbsp. seasoned rice vinegar 1 tbsp. ketchup 1/2 tbsp. lite/low-sodium soy sauce 1/2 tsp. sesame oil 1/2 tsp. crushed garlic 1 tsp. sesame seeds 2 tbsp. thinly sliced scallions Optional: crushed red pepper
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.
Place 2 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.
Bake chicken in the oven until fully cooked, about 10 minutes.
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.
Place cooked chicken in a bowl, top with sauce, and toss to coat.
Sprinkle with sesame seeds and scallions. If you like, add a sprinkle of red pepper flakes. Eat up!
MAKES 2 SERVINGS
Serving Size: 2 servings of about 5 ounces each
Number of Servings: 2
Recipe submitted by SparkPeople user ADORINGAUNTY.
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.
Place 2 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.
Bake chicken in the oven until fully cooked, about 10 minutes.
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.
Place cooked chicken in a bowl, top with sauce, and toss to coat.
Sprinkle with sesame seeds and scallions. If you like, add a sprinkle of red pepper flakes. Eat up!
MAKES 2 SERVINGS
Serving Size: 2 servings of about 5 ounces each
Number of Servings: 2
Recipe submitted by SparkPeople user ADORINGAUNTY.
Nutritional Info Amount Per Serving
- Calories: 269.9
- Total Fat: 2.8 g
- Cholesterol: 69.3 mg
- Sodium: 1,316.4 mg
- Total Carbs: 26.2 g
- Dietary Fiber: 2.3 g
- Protein: 34.4 g