Healthy fried Chicken With Five-Spice BBQ Sauce Recipe

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Healthy  fried  Chicken With Five-Spice BBQ Sauce
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Ingredients:

Directions:

  1. Preheat oven to 475 degrees F.
  2. In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently.
  3. Transfer crumb mixture to plate.
  4. In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder, and salt until foamy.
  5. Dip chicken pieces in egg-white mixture, then in crumb mixture to coat. Place chicken pieces on cookie sheet.
  6. Bake 13 to 15 minutes or until they lose their pink color throughout. Do not turn chicken over.
  7. Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook 8 to 10 minutes or until soft and lightly browned.
  8. Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder. Pour sauce into small bowl; serve with chicken pieces.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 426.51 Kcal (1786 kJ)
Calories from fat 183.51 Kcal
% Daily Value*
Total Fat 20.39g 31%
Cholesterol 66.89mg 22%
Sodium 1057.87mg 44%
Potassium 401.39mg 9%
Total Carbs 33.37g 11%
Sugars 4.51g 18%
Dietary Fiber 3.9g 16%
Protein 28.12g 56%
Vitamin C 9.5mg 16%
Iron 2.9mg 16%
Calcium 94.1mg 9%
Amount Per 100 g
Calories 171.18 Kcal (717 kJ)
Calories from fat 73.65 Kcal
% Daily Value*
Total Fat 8.18g 31%
Cholesterol 26.85mg 22%
Sodium 424.57mg 44%
Potassium 161.09mg 9%
Total Carbs 13.39g 11%
Sugars 1.81g 18%
Dietary Fiber 1.56g 16%
Protein 11.28g 56%
Vitamin C 3.8mg 16%
Iron 1.2mg 16%
Calcium 37.8mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 9.4
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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