Ingredients
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1⁄4 cup unbleached flour or 1/4 cup all-purpose flour
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1⁄4 teaspoon salt
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1⁄8 teaspoon ground black pepper
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4 boneless skinless chicken breast halves
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1⁄4 cup reduced sodium soy sauce
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1⁄4 cup sugar
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1⁄2 teaspoon dark sesame oil
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2 tablespoons sesame seeds
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1⁄4 cup chopped fresh chives (optional)
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Directions
Prep Time: 20m | Cook Time: 16m | Serves: 4
Healthy Sesame Chicken, “This is my all-time favorite low-fat, low-cal recipe. I got it from a great cookbook, More Healthy Homestyle Cooking, and I have to say that this recipe is worth the price of the book! For more crunch and color, you can cook some red pepper and trimmed snow peas for 4 minutes in the skillet before adding the chicken. I like it just the way it is, though, served over rice. Enjoy!”, What is a 2 inch 4 inch strip?, This was really good! I did have to use a little canola oil to sautee the chicken as the cooking spray was not enough. Also, I cut the sugar by one Tbsp. but would cut it in half next time. We all loved this easy to prepare meal and will make again.
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Steps
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1
Done
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In a gallon-size plastic bag, combine flour, salt and pepper. |
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2
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Add chicken, seal bag, and shake well to coat. |
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3
Done
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Coat a large nonstick skillet with nonstick spray and warm over medium-high heat. |
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4
Done
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Add chicken to skillet and cook, stirring, for 3 to 4 minutes, or until no longer pink. |
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5
Done
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Transfer to a plate. |
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6
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Reduce heat to medium. |
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7
Done
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Combine soy sauce and sugar in the skillet. |
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8
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Cook, stirring occasionally, until the sugar dissolves. |
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9
Done
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Add oil and sesame seeds. |
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10
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Add chicken and chives. |
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11
Done
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12
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13
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14
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15
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