Tuesday, February 2, 2010

Healthy Style Sesame Chicken - Lower Fat and Lower Calorie Recipe

sesame chickenI love sesame chicken takeout, but it can be LOADED with fat and calories due to it's deep-fried preparation and extra sweet sauce. Last night I found a super-yummy and much healthier alternative. This is a slight variation of a Martha Stewart recipe that I cooked with my sister. (I wish I had taken a picture because it is really pretty - I will try to add one later!)

Healthy Style Sesame Chicken


* 1 1/2 lb Chicken Breast (boneless,skinless)
* 4 tbsp Honey
* 3 tbsp Sesame Seeds
* 4 tbsp Soy Sauce
* 2 Cloves Garlic
* 4 Egg Whites
* 1/2 cup Cornstarch
* 1/2 tsp Salt
* 1/2 tsp Ground Black Pepper
* 2 tbsp Safflower Oil
* 4 Scallions - sliced thin


NOTE: While cooking chicken, prepare brown rice and steamed broccoli as accompaniments.

In a small bowl combine honey, sesame seeds, soy sauce and garlic for the sauce.

In a large bowl, whisk egg whites and cornstarch together. Add chicken to the bowl, season with salt and pepper and toss until coated.

In a nonstick skillet on medium/high, heat 1 tbsp oil. Add half of the chicken and cook 6-8 minutes or until golden and cooked through. Remove to a plate and repeat the process with the remaining tbsp oil and the other half of the chicken. Move all the chicken back to the skillet, add the sauce and scallions and mix to coat.

Serve chicken with the rice and steamed broccoli.

Roughly calculated, if serving 6 people with this recipe it is approximately 332 calories and 11.5 grams of fat - - That's a BIG improvement over takeout. For larger servings, dividing the recipe among four people, it would be 499 calories and 17.5 grams fat.

Print a Grocery List for this recipe.


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