Sweet 'n Sticky Sesame Chicken 288
|10 oz.raw boneless skinless lean chicken breast; chopped into bite-sized pieces|
|1/8 tsp.black pepper|
|1/4 cupfat-free liquid egg substitute; (like Egg Beaters Original)|
|1/4 cupwhole-wheat flour; divided|
|1/4 cupfat-free chicken broth|
|2 tbsp.sugar-free pancake syrup|
|2 tbsp.seasoned rice vinegar|
|1/2 tbsp.lite/low-sodium soy sauce|
|1/2 tsp.sesame oil|
|1/2 tsp.crushed garlic|
|1 tsp.sesame seeds|
|2 tbsp.thinly sliced scallions|
|Optional:; crushed red pepper|
Sweet 'n Sticky Sesame Chicken 288 Preparation
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.
Place chicken in a bowl, season with salt and pepper, and cover with egg substitute. Toss to coat and set aside.
Place 2 tbsp. flour in another bowl. Use a fork to transfer half of the chicken to the flour bowl, allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with flour, and then transfer to the baking sheet. Wipe the bowl clean, and then repeat with remaining flour and chicken.
Bake chicken in the oven until fully cooked, about 10 minutes.
Meanwhile, to make the sauce, combine broth with cornstarch in a small nonstick pot and stir to dissolve. Add syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Mix well and bring to medium heat on the stove. Stirring often, cook until thick enough to coat a spoon, 2 - 3 minutes. Set aside.
Place cooked chicken in a bowl, top with sauce, and toss to coat. Sprinkle with sesame seeds and scallions. If you like, add a sprinkle of red pepper flakes. Eat up!
Serving Size: 1/2 of recipe, about 1 cup
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