Tuesday, February 01, 2011

Sweet 'n Sticky Sesame Chicken

I found this recipe on Hungry Girl's website. It turned out quite tasty and definitely more low-fat than our other Asian chicken recipes. I have this recipe tripled from what she posted, as it only served 2.

2 lb. raw boneless skinless lean chicken breasts, chopped into bite-sized pieces
3/8 tsp. salt
3/8 tsp. black pepper
3/4 cup fat-free liquid egg substitute (or 3 eggs)
3/4 cup whole-wheat flour, divided
3/4 cup fat-free chicken broth
3 tbsp. cornstarch (I substituted tapioca since I was out of cornstarch...)
6 tbsp. sugar-free pancake syrup
6 tbsp. rice vinegar
3 tbsp. sugar-free ketchup
1 1/2 tbsp. lite/low-sodium soy sauce
1 1/2 tsp. sesame oil
1 1/2 tsp. crushed garlic
3 tsp. sesame seeds
6 tbsp. thinly sliced scallions
Optional: crushed red pepper

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 eggs. Toss to coat and set aside.

In small batches, toss the chicken cubes in flour and place on baking sheet. (If you do it all at once, it becomes a gooey mess instead of nice, dry, floured pieces of chicken.)

Bake chicken in the oven until fully cooked, about 10-15 minutes.  (Internal temp 165 degrees, I believe. Cut into a big piece to make sure it is cooked.)

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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