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!
Provided by txghog
Categories Chicken
Time 16m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a gallon-size plastic bag, combine flour, salt and pepper.
- Add chicken, seal bag, and shake well to coat.
- Coat a large nonstick skillet with nonstick spray and warm over medium-high heat.
- Add chicken to skillet and cook, stirring, for 3 to 4 minutes, or until no longer pink.
- Transfer to a plate.
- Reduce heat to medium.
- Combine soy sauce and sugar in the skillet.
- Cook, stirring occasionally, until the sugar dissolves.
- Add oil and sesame seeds.
- Add chicken and chives.
- Toss and serve immediatedly.
Nutrition Facts : Calories 250.7, Fat 6, SaturatedFat 1.1, Cholesterol 75.5, Sodium 814.2, Carbohydrate 20.9, Fiber 0.9, Sugar 12.8, Protein 27.5
HEALTHIER HONEY-SESAME CHICKEN
This is a 'healthier' version of honey-sesame chicken. It is baked instead of fried and the chicken is not battered, making it healthier. All the flavors are here and the only thing sacrificed are the calories! Serve over rice with additional sauce on the side.
Provided by Yoly
Categories World Cuisine Recipes Asian
Time 2h30m
Yield 3
Number Of Ingredients 12
Steps:
- Mix honey, ketchup, olive oil, sesame seeds, soy sauce, lemon juice, Sriracha sauce, salt, pepper, garlic powder, and ginger in a bowl until well combined. Add chicken pieces and toss to coat. Cover and refrigerate for 2 to 6 hours.
- Preheat the oven to 350 degrees F (175 degrees C).
- Transfer chicken and sauce into an oven-proof dish.
- Bake in the preheated oven for 8 minutes. Remove from oven and turn chicken pieces over. Bake until chicken is no longer pink in the center and the juices run clear, 5 to 8 more minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
Nutrition Facts : Calories 507.4 calories, Carbohydrate 40.1 g, Cholesterol 86.1 mg, Fat 24.7 g, Fiber 1.3 g, Protein 33.7 g, SaturatedFat 3.9 g, Sodium 1254.1 mg, Sugar 35.9 g
HEALTHY SESAME CHICKEN
Make and share this Healthy Sesame Chicken recipe from Food.com.
Provided by Parvulus
Categories Chicken Breast
Time 1h
Yield 4 , 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 350. Cut the chicken breasts in half.
- Place chicken in a shallow dish and pour soy sauce and Mirin over the chicken. Turn the chicken over to thoroughly coat.
- Combine the seeds, flour, pepper and chili flakes in a bowl. Mix well. Place the chicken in the dry mixture and turn over to coat completely.
- Spray a baking dish with non-stick spray. Place coated chicken in the dish. Bake 25 to 30 minutes or until done, uncovered.
- Remove the pan from the oven and serve immediately.
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- In a medium bowl or container, combine diced chicken with 2 Tbsp. cornstarch and 1 1/2 Tbsp. tamari. Toss with a fork to coat well.
- In a bowl or liquid measuring cup, combine water, tamari, syrup or honey, vinegar, toasted sesame oil, garlic, ginger, and red pepper flakes (if using). Whisk to combine.
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- Preheat the oven to 400 degrees. In a small bowl, whisk the chicken stock, brown sugar, sesame oil, garlic, soy sauce, and white vinegar together. Set aside.
- In a large pan (make sure it’s oven safe) heat the olive oil over medium heat. Once hot, add the chicken in one layer. Cook for 2-3 minutes on one side until seared and then flip and cook for another 2-3 minutes on the other side.
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- In a medium bowl, combine the soy sauce, honey, sriracha, ginger, garlic, sesame seeds and sesame oil. Set aside.
- In a large bowl combine the chicken, cornstarch, and a pinch of salt and pepper. Heat a large pan over high heat for at least 2 minutes. Add oil and chicken to pan. Stir-fry chicken for 5-6 minutes or until it's golden brown. Add the sauce and allow the sauce to simmer for 3-4 minutes or until the sauce is thick and sticky.
- Remove chicken from pan, sprinkle with chopped spring onions and more sesame seeds if desired. Serve with hot white rice or noodles.
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