Lighter Sesame Chicken

Say "open sesame" to a Chinese-restaurant classic that's no longer a guilty pleasure. Our chicken is sauteed in a little oil instead of deep fried. The less-sweet sauce has fewer calories than a standard recipe, and, nutritionally, brown rice beats white

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Lighter Sesame Chicken

Photo by Margannl


  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • Ingredients

  • ¾

    cup brown rice

  • 3

    tablespoons honey

  • 2

    tablespoons sesame seeds

  • 2

    tablespoons soy sauce

  • 1

    garlic clove, finely chopped or crushed with a garlic press

  • 2

    large egg whites

  • ¼

    cup cornstarch

  • pounds boneless, skinless chicken breast halves, cut into 2-inch chunks

  • Coarse salt and ground pepper

  • 2

    tablespoons vegetable oil, such as safflower

  • 4

    scallions, thinly sliced

  • pounds broccoli, cut into large florets, stems peeled and thinly sliced

Directions

Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli. Cook rice according to package instructions. Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, and garlic; set aside. In a large bowl, whisk together egg whites and cornstarch. Add chicken; season with salt and pepper, and toss to coat. In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Add half the chicken; cook, turning occasionally, until golden and opaque throughout, 6 to 8 minutes. Transfer to a plate; repeat with remaining tablespoon oil and chicken. Return all the chicken to skillet; add reserved sauce and scallions, and toss to coat. Meanwhile, place saucepan with steamer basket over high heat; bring water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve sesame chicken with broccoli and rice.


Nutrition

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