Chicken, Sweet 'n Sticky Sesame HG's

Serving Size: 1/2 of recipe, about 1 cup Calories: 288 Fat: 4g Sodium: 815mg Carbs: 24g Fiber: 2.25g Sugars: 6g Protein: 37g Points Plus Value 7 Who Says? Ses-a-ME! Sure, crunchy chicken smothered in sweet Asian sauce is delicious... but HELLO!? It's deep-fried and super-fatty! Our Sweet 'n Sticky Sesame Chicken is crispy and coated with an amazingly thick and delicious sauce... and there's no frying (or obscene nutritionals) involved. Try it, okay? Do it!

Photo by Mary Ann R.
Adapted from keyingredient.com

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

2

servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

2

servings

Adapted from keyingredient.com

Ingredients

  • 10

    oz. raw boneless skinless lean chicken breast, chopped into bite-sized pieces

  • 1/8

    tsp. salt

  • 1/8

    tsp. black pepper

  • 1/4

    cup fat-free liquid egg substitute (like Egg Beaters Original)

  • 1/4

    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

Directions

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!

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