Spicy Sesame Crusted Chicken

By jenknoll

Calories: 211
Fat: 6g
Protein: 28.4g
Carb: 9g
Fiber: .8g
Cholesterol: 66mg
Iron: 2.1mg
Sodium 430mg
Calcium: 72mg

Ingredients

• 1 tablespoon sugar
• 1 tablespoon low sodium soy sauce
• 1 tablespoon chopped peeled fresh ginger
• 1 teaspoon ground cinnamon
• 1 teaspoon pepper
• 1/2 teaspoon fennel seeds, crushed
• 1/4 teaspoon salt
• 1 garlic clove, crushed
• 4 (4 ounce) chicken breast halves
• 2 tablespoons all purpose flour
• 1 large egg white lightly beaten
• 2 tablespoons sesame seeds
• 2 teaspoons vegetable oil
• 2 tablespoons water
• 1 tablespoon water
• 1 tablespoon fresh lemon juice
• 1 tablespoon low sodium soy sauce

Preparation

Step 1

1. Combine the first 8 ingredients in a large zip-top plastic bag, and add the chicken. Seal bag and marinate in refrigerator 8 hours.

2. Remove chicken from bag; dredge in flour. Dip chicken in egg white; sprinkle with sesame seeds.

3. Heat the oil in a large nonstick skillet over medium high heat. Add chicken, and cook 4 minutes on each side or until done.

4. Combine the water, lemon juice, and 1 tablespoon soy sauce, and drizzle the mixture over chicken.