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Sesame Chicken Breasts

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Sesame Chicken Breasts Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
420
Calories from Fat
90
% Daily Value
Total Fat
10g
15%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
66mg
22%
Sodium
595mg
25%
Total Carbohydrates
49g
16%
Dietary Fiber
3g
12%
Sugars
6g
Protein
32g
Calcium
11mg
1%

Number of servings: 4

Calories per serving: 420

Preparation time: 20 min

Total time: 50 min

Ingredients

4 tbsp reduced-sodium soy sauce, divided

1 lb (four 4-oz) chicken breasts, boneless, skinless

14 cup sesame seeds

2 tbsp flour

14 tsp pepper

12 tsp garlic powder

Nonstick cooking spray

2 tsp lemon juice

2 tsp cider vinegar

1 tbsp sugar

2 tbsp tomato ketchup

2 tbsp water

1 tsp cornstarch

2 tsp canola oil

4 green onions, sliced, tops included

1 cup brown rice, cooked according to directions without salt or fat

Directions

Preheat oven to 400°F.

1. In a medium-size shallow dish, add 2 tbsp soy sauce. Place the chicken breasts in the soy sauce and turn to coat both sides. Set aside.

2. In a large ziplock plastic bag, add sesame seeds, flour, pepper, and garlic powder. Add chicken and shake to coat.

3. Spray a baking dish with nonstick cooking spray. Place the chicken in the dish. Lightly spray the top of each chicken breast with cooking spray. Bake for 25 to 30 minutes or until cooked through.

4. In a small bowl, combine remaining 2 tbsp soy sauce, lemon juice, vinegar, sugar, ketchup, water, and cornstarch. Mix well. Set aside.

5. Place a small saucepan over medium-high heat and add canola oil. When oil is hot, add onions. Sauté 1 minute. Add prepared soy sauce mixture and stir with a wire whisk for 1 minute or until thickened and heated through.

6. Spoon sauce over chicken breasts and serve with hot rice.

Makes 4 servings.

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