Sweet 'n Sticky Sesame Chicken 288

Ready in 45 minutes

Hungry Girl


10 oz. raw boneless skinless lean chicken breast; chopped into bite-sized pieces
1/8 tsp. salt
1/8 tsp. black pepper
1/4 cup fat-free liquid egg substitute; (like Egg Beaters Original)
1/4 cup whole-wheat flour; divided
1/4 cup fat-free chicken broth
1 tbsp. cornstarch
2 tbsp. sugar-free pancake syrup
2 tbsp. seasoned rice vinegar
1 tbsp. ketchup
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

Original recipe makes 2 Servings



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

Calories: 288

Fat: 4g

Sodium: 815mg

Carbs: 24g

Fiber: 2.25g

Sugars: 6g

Protein: 37g

Alert editor   
Calories Per Serving: 279 Get detailed nutrition information, including line-by-line nutrition insights?  Try BigOven Pro for Free for 14 days!

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