2lbsboneless skinless chicken breasts - (cut into bite sized pieces)
¼cupwhole wheat flour
1tspblack pepper
1tbsptoasted sesame oil
⅓cupreduced sodium soy sauce
1tbspbrown sugar
4garlic cloves - (minced)
¼cuprice vinegar
½cupfat free chicken broth
1tbsptoasted sesame seeds
Instructions
Preheat oven to 400 degrees.
In a small bowl, combine flour and pepper. Toss chicken pieces in mixture until they are all evenly coated with flour.
Preheat a medium sized non-stick, oven-safe skillet and spray with non-fat cooking spray. Place chicken in pan, and cook until seared on each side, about 2-3 minutes per side.
In a small bowl whisk together the soy sauce, vinegar, chicken broth, sesame oil, brown sugar, and garlic.
Pour mixture into the seared chicken, and toss around a bit to mix. Place entire skillet into oven, and cook for about 20 minutes. Let cool about 5 minutes. Toss with sesame seeds and serve.
Notes
Entire recipe makes 6 servingsServing size is about 1 cup
Nutrition
Nutrition Facts
LIGHT SESAME CHICKEN RECIPE
Amount per Serving
Calories
247
% Daily Value*
Fat
7
g
11
%
Saturated Fat
0.5
g
3
%
Cholesterol
97
mg
32
%
Sodium
614
mg
27
%
Potassium
629
mg
18
%
Carbohydrates
8
g
3
%
Fiber
0.6
g
3
%
Sugar
1.8
g
2
%
Protein
34.2
g
68
%
Calcium
30
mg
3
%
Iron
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.