HEALTHY SESAME CHICKEN

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Healthy Sesame Chicken image

This is my all-time favorite low-fat, low-cal recipe. I got it from a great cookbook, More Healthy Homestyle Cooking, and I have to say that this recipe is worth the price of the book! For more crunch and color, you can cook some red pepper and trimmed snow peas for 4 minutes in the skillet before adding the chicken. I like it just the way it is, though, served over rice. Enjoy!

Provided by txghog

Categories     Chicken

Time 16m

Yield 4 serving(s)

Number Of Ingredients 9

1/4 cup unbleached flour or 1/4 cup all-purpose flour
1/4 teaspoon salt
1/8 teaspoon ground black pepper
4 boneless skinless chicken breast halves, cut into 2 inch 4 inch strips
1/4 cup reduced sodium soy sauce
1/4 cup sugar
1/2 teaspoon dark sesame oil
2 tablespoons sesame seeds, toasted
1/4 cup chopped fresh chives (optional)

Steps:

  • In a gallon-size plastic bag, combine flour, salt and pepper.
  • Add chicken, seal bag, and shake well to coat.
  • Coat a large nonstick skillet with nonstick spray and warm over medium-high heat.
  • Add chicken to skillet and cook, stirring, for 3 to 4 minutes, or until no longer pink.
  • Transfer to a plate.
  • Reduce heat to medium.
  • Combine soy sauce and sugar in the skillet.
  • Cook, stirring occasionally, until the sugar dissolves.
  • Add oil and sesame seeds.
  • Add chicken and chives.
  • Toss and serve immediatedly.

Nutrition Facts : Calories 250.7, Fat 6, SaturatedFat 1.1, Cholesterol 75.5, Sodium 814.2, Carbohydrate 20.9, Fiber 0.9, Sugar 12.8, Protein 27.5

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