Sesame Chicken
- Number of Servings: 3
Ingredients
10 sprays of pan spray24 oz raw boneless skinless lean chicken breast, chopped into bite-sized pieces1/8 tsp salt1/8 tsp black pepper1/4 cup fat-free liquid egg substitute (like Eggbeaters)1/2 cup multigrain crackers, crushed1/4 cup fat-free chicken broth2 tbsp sugar free pancake syrup2 tbsp seasoned rice vinegar1 tbsp ketchup1/2 tbsp lite/low-sodium soy sauce1/2 tsp sesame oil1/2 tsp crushed garlic1 tsp sesame seeds2 tbsp thinly sliced scallionsOptional: crushed red pepper flakes
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 half of the cracker crumbs in another bowl. Use a fork to transfer half the chicken to the cracker bowl, allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with cracker crumbs, and then transfer to the baking sheet. Wipe the bowl clean, and then repeat with remaining cracker crumbs and chicken.
Bake chicken in the oven until fully cooked, about 10 minutes.
Meanwhile, to make the sauce, in a small non-stick pot, combine broth, syrup, vinegar, ketchup, soy sauce, sesame oil and garlic. Mix well over medium heat on 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 crushed red pepper flakes. Eat up!
Serving Size: 3
Number of Servings: 3
Recipe submitted by SparkPeople user STEPHDTYLER.
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 half of the cracker crumbs in another bowl. Use a fork to transfer half the chicken to the cracker bowl, allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with cracker crumbs, and then transfer to the baking sheet. Wipe the bowl clean, and then repeat with remaining cracker crumbs and chicken.
Bake chicken in the oven until fully cooked, about 10 minutes.
Meanwhile, to make the sauce, in a small non-stick pot, combine broth, syrup, vinegar, ketchup, soy sauce, sesame oil and garlic. Mix well over medium heat on 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 crushed red pepper flakes. Eat up!
Serving Size: 3
Number of Servings: 3
Recipe submitted by SparkPeople user STEPHDTYLER.
Nutritional Info Amount Per Serving
- Calories: 361.5
- Total Fat: 8.9 g
- Cholesterol: 140.9 mg
- Sodium: 674.3 mg
- Total Carbs: 12.4 g
- Dietary Fiber: 0.7 g
- Protein: 55.0 g
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