Five Spice BBQ Crispy Oven Baked Chicken

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 176.3
  • Total Fat: 6.3 g
  • Cholesterol: 10.3 mg
  • Sodium: 465.7 mg
  • Total Carbs: 22.0 g
  • Dietary Fiber: 1.3 g
  • Protein: 7.3 g

View full nutritional breakdown of Five Spice BBQ Crispy Oven Baked Chicken calories by ingredient
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A great meal that even the kids will love and not even realize is "diet" food. A great meal that even the kids will love and not even realize is "diet" food.
Number of Servings: 4


    3/4 cup panko bread crumbs
    2 tablespoons sesame seeds
    1 large egg white
    1 tsp Chinese Five Spice Powder
    1 pound chicken breast tenders
    1 tbsp olive oil
    1 small onion, chopped
    1/2 cup ketchup
    1 tbsp brown sugar
    1 1/2 tsp apple cider vinegar
    1 1/2 tsp Worcestershire sauce


Preheat oven to 475. Toast Bread crumbs and sesame seeds in a large skillet over high heat for about 5 minutes, stirring often. Transfer the crumbs to a shallow bowl.

In a medium bowl, whisk egg white, 1/2 teaspoon five-spice powder and 1/2 teaspoon salt til foamy. Dip tenders in egg white mixture, then in crumbs to coat. Put tenders on a cookie sheet and bake 13-15 minutes or until cooked throughout. Do not turn pieces over.

Meanwhile, in the same skillet, heat oil over medium heat until hot. Add onion and cook 8-10 minutes, until soft. Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder.

Pour sauce in small bowl and serve with tenders.

Number of Servings: 4

Recipe submitted by SparkPeople user WAZAROO.

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