Sesame Jill Chicken Strips

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Bite it! Hungry Girl's Sesame Jill Chicken Strips
HG's Sesame Jill Chicken Strips

Hit the Road, Jackā€¦

There's no need to chomp on oily fried chicken smothered in sugary sauce. That's just a recipe for diet disaster. What you see below, on the other hand, is a recipe for guilt-free deliciousness!

Prep: 10 minutes
Cook: 15 minutes

1/4 cup panko breadcrumbs
1/4 cup Fiber One Original bran cereal, finely crushed
1/2 tsp. salt-free seasoning (like Mrs. Dash Original)
5 oz. raw boneless skinless chicken breast, cut into 6 strips
Dash black pepper
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1 1/2 tbsp. sweet Asian chili sauce
1/2 tsp. lite/low-sodium soy sauce
1/8 tsp. garlic powder
1/4 tsp. sesame seeds

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

In a wide bowl, mix panko breadcrumbs, crushed cereal, and salt-free seasoning.

Place chicken in another wide bowl, and season with pepper. Top with egg substitute, and toss to coat.

One at a time, shake chicken strips to remove excess egg substitute, and coat with crumb mixture. Evenly lay on the baking sheet.

Bake for 8 minutes. Flip chicken. Bake until cooked through and crispy, about 6 minutes.

In a small microwave-safe bowl, combine chili sauce, soy sauce, and garlic powder. Stir well. Microwave for 15 seconds, or until warm. Mix in sesame seeds, and serve with chicken strips for dipping!


Serving Size: entire recipe
Calories: 320
Fat: 3g
Sat Fat: 0.5g
Sodium: 685mg
Carbs: 39.5g
Fiber: 7.5g
Sugars: 13g
Protein: 37.5g

PointsPlus® value 8*

SmartPoints® value 8*

Fight it! TGI Friday's Sesame Jack Chicken Strips
TGI Friday's Sesame Jack Chicken Strips

Jack Attack!

The thing about the Jack Daniel's sauce at TGI Friday's? It doesn't really taste that much like Jack Daniel's. Know what it DOES taste like? SUGAR. So we picked a JD menu item to make over -- the chicken strips on the appetizer menu looked right up our alley -- and got to work making our version of the sauce. And do you know what we found? It's totally possible to make a great dupe of the famous sauce without any whiskey (or excess sugar!). Our concoction tastes amazing, especially on our crispy baked chicken strips. Speaking of chicken, don't be misled by TGI's innocent-sounding "panko-coated" strips. People: This app costs more than a grand in calories! Skip this chain-menu monstrosity, and make our swap instead. Bonus: You don't even have to share it...

Serving Size: 1 order
Calories: 1,090
Fat: 35g
Sodium: 2,700mg
Carbs: 159g
Fiber: 6g
Sugars: n.a.
Protein: 40g

PointsPlus® value 29*

Who wouldn't want a recipe for slimmed-down sweet & savory chicken? Click "Send to a Friend" now!


Happy April Fools' Day, April 1st. The promise of low-fat crispy sesame chicken strips might sound like a prank, but we swear, it's totally legit...

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We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.

*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.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.

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