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Sesame Chicken (As Healthy As You Can Get It...possibly) Recipe

Sesame Chicken (As Healthy As You Can Get It...possibly) Recipe

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Sesame Chicken (As Healthy As You Can Get It...possibly)

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Ingredients:

Serving

8 chicken breast fillets ( boneless tenders)
1/4 cup toasted sesame seeds (directions below )
3 tbsp low sodium soy sauce
3 tbsp whole wheat flour
1/8 tsp salt
1 tsp garlic ( may use more if preferred)
1/4 tsp ground black pepper
pam cooking spray ( original , butter flavor or olive oil flavor all work just the same)
1 tbsp butter (melted and i use smart balance)
1/4 cup low sodium soy sauce
1/4 cup agave nectar (whichever you prefer and slightly under measured if you want the sauce less sweet) or 1/4 cup honey (whichever you prefer and slightly under measured if you want the sauce less sweet)
1/2 tsp ground ginger
1/2 tsp red pepper flakes
1/2 tbsp garlic powder
1/3 cup prepared chicken broth
1/2 tbsp sesame oil
1/4 tbsp splenda brown sugar blend
2 tbsp cornstarch
1/2 cup water ( ice cold)

Directions:

1) Preheat oven to 350.
2) Spread out sesame seeds on a baking sheet and place in oven to toast. Checking every 5 minutes and shaking them around to watch for burning. Should take about 15 minutes to toast.
3) Remove from oven and set aside.
4) Increase oven temp to 375.
5) Put soy sauce in a small shallow pan/bowl and place chicken in it to marinate while you prepare the rest.
6) In separate small shallow pan/bowl, combine the flour, sesame seeds, salt, garlic and pepper.
7) Take the soy sauce marinated tenders and toss each one separately in the flour mixture until well covered. Place each one in a glass baking dish sprayed with a little Pam.
8) Drizzle a teeny bit of the butter over chicken OR I prefer to spray the tops with butter flavored Pam - either is fine.
9) Place baking dish in oven and bake the chicken without turning for about 16 minutes until the edges begin to look like they are crisping.
10) While baking prepare the sauce.
11) Combine in a saute pan or small shallow non stick pot: soy sauce, agave nectar, ginger, red pepper flakes, garlic, chicken broth, sesame oil & brown sugar.
12) Take 1/2 cup ice cold water and mix in the 2 Tb cornstarch (called a slurry; but do not combine with above until near the end)
13) Whisk the ingredients in the pan over low to medium heat until it lightly boils and then slowly add in the slurry to thicken. Once it is nearing the consistency you like, turn off the heat and continue to whisk periodically while you finish the chicken.
14) By this time your chicken should be done. Flip the oven to broil and while your sauce is finishing the thickening process, broil the tops of the chicken just until it reaches the crunchiness that you prefer - mine is usually about 5-9 minutes.
15) Remove chicken and serve immediately. You can drizzle a little of the sauce on top to serve OR you can serve it on the side for dipping. You will likely have extra sauce left over and it does freeze well for next time.
Enjoy. I serve this with brown rice fried with Pam and the fried rice seasoning you can buy at the store (Follow the package directions) and steamed broccoli.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	208.41 Kcal (873 kJ)
Calories from fat	49.69 Kcal
		% Daily Value*
Total Fat	5.52g	8%
Cholesterol	6.64mg	2%
Sodium	412.36mg	17%
Potassium	72.1mg	2%
Total Carbs	39.19g	13%
Sugars	32.39g	130%
Dietary Fiber	1g	4%
Protein	3.08g	6%
Vitamin C	0.3mg	1%
Iron	1.2mg	7%
Calcium	55.3mg	6%

Amount Per 100 g
Calories	365.71 Kcal (1531 kJ)
Calories from fat	87.2 Kcal
		% Daily Value*
Total Fat	9.69g	8%
Cholesterol	11.66mg	2%
Sodium	723.6mg	17%
Potassium	126.52mg	2%
Total Carbs	68.77g	13%
Sugars	56.84g	130%
Dietary Fiber	1.75g	4%
Protein	5.4g	6%
Vitamin C	0.6mg	1%
Iron	2.1mg	7%
Calcium	97.1mg	6%

* 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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