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–+ servings
light sesame chicken

LIGHT SESAME CHICKEN RECIPE

Calories247 kcal
Carbohydrates8 g
Fat7 g
Protein34.2 g
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes

Ingredients

  • 2 lbs boneless skinless chicken breasts - (cut into bite sized pieces)
  • ¼ cup whole wheat flour
  • 1 tsp black pepper
  • 1 tbsp toasted sesame oil
  • ⅓ cup reduced sodium soy sauce
  • 1 tbsp brown sugar
  • 4 garlic cloves - (minced)
  • ¼ cup rice vinegar
  • ½ cup fat free chicken broth
  • 1 tbsp toasted 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 servings
Serving size is about 1 cup
 

Nutrition

Calories: 247 kcal (12%)Carbohydrates: 8 g (3%)Protein: 34.2 g (68%)Fat: 7 g (11%)Saturated Fat: 0.5 g (3%)Cholesterol: 97 mg (32%)Sodium: 614 mg (27%)Potassium: 629 mg (18%)Fiber: 0.6 g (3%)Sugar: 1.8 g (2%)Calcium: 30 mg (3%)Iron: 1.4 mg (8%)