Low-Calorie Sesame Chicken Recipe

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Bite it! HG's Sweet 'n Sticky Sesame Chicken
HG's Sweet 'n Sticky Sesame Chicken

Who Says? Ses-a-ME!

Sure, crunchy chicken smothered in sweet Asian sauce is delicious... but HELLO!? It's deep-fried and super-fatty! Our Sweet 'n Sticky Sesame Chicken is crispy and coated with an amazingly thick and delicious sauce... and there's no frying (or obscene nutritionals) involved. Try it, okay? Do it!

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 

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

PointsPlus® value 7*

Fight it! Sesame Chicken, Average
Sesame Chicken, Average

Don'tcha Fry No More...

Chinese food rules. We LOVE it. If you use your noodle (tee-hee) when ordering at a restaurant, you can usually get a fairly guilt-free meal -- just avoid fried items and get your sauces on the side. One thing you should avoid at all costs when eating restaurant-prepared Chinese food is SESAME CHICKEN. This infamous dish features deep-fried chicken pieces that are coated in sugary sauce -- it's pretty much a bad idea to chew it if calories and fat mean anything at all to you. There's no fooling yourself into thinking it's "not so bad" because, um, it really IS so bad! But what about those times when you really have to have it? We think you deserve to enjoy the sweet 'n crispy goodness that is sesame chicken without any guilt whatsoever. That's why we came up with this recipe. Baked beats fried any day, a little sesame goes a looong way, and our sauce is SO yummy that you'll be licking the plate. Serve it with some Veggie-rific Fried Rice and steamed snap peas, and you'll forget where you even put those takeout menus! (Pssst... Top drawer, next to the pens. But who cares?) 

Serving Size: 1 portion, about 1 cup
Calories: 393
Fat: 16g
Sodium: 1,125mg
Carbs: 45.5g
Fiber: 1.5g
Sugars: 19g
Protein: 16g

PointsPlus® value 10*

Seriously, people, this is a very good recipe. You really should share it with friends, family members, and casual acquaintances. Click "Send to a Friend" NOW!


Today, November 30th, is the last day of Good Nutrition Month. That's not to say that you should succumb to poor nutrition next month. (That'd be silly.) Keep up those smart eating habits through the holidays. Be strong!

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

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