Sweet and Sticky Sesame Chicken



1/4 cup whole-wheat flour 10 oz. raw boneless skinless chicken breast, cut into nuggets 1/4 cup fat-free liquid egg substitute 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. reduced-sodium/lite soy sauce 1/2 tsp. sesame oil 1/2 tsp. crushed garlic 1 tsp. sesame seeds 2 tbsp. thinly sliced scallions Optional seasoning: red pepper flakes



Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray. Place flour in a wide bowl. Place chicken in a large bowl, top with egg substitute, and toss to coat. One at a time, shake nuggets to remove excess egg and coat with flour. Evenly lay on the baking sheet. Bake until chicken is cooked through, about 10 minutes. In a medium bowl, combine broth, cornstarch, syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Whisk until cornstarch has dissolved. Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir broth mixture until thickened, 1 to 2 minutes. Remove skillet from heat, add chicken, and toss to coat. Serve topped with sesame seeds and scallions! MAKES 2 SERVINGS 1/2 of recipe (about 1 cup): 301 calories, 4g total fat(1g sat fat), 859mg sodium, 26.5g carbs, 2g fiber, 7g sugars, 38g protein   PointsPlus® value 7* SmartPoints® value 7*

credit: hungry-girl


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