Guilt Free Chinese Sesame Chicken

May 11, 2016

I don’t know about you, but after I eat sesame chicken from a chinese restaurant my stomach hurts for hours! You don’t need to eat that fatty chicken that is covered in batter then fried for it to taste like delicious chinese chicken. Make it at home for less than half the calories!

Guilt Free Chinese Sesame Chicken
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Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Ingredients
  1. 10 oz. raw boneless skinless chicken breast, cut into nuggets
  2. 1/8 tsp. each salt and black pepper
  3. 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
  4. 1/4 cup whole-wheat flour
  5. 1/4 cup fat-free chicken broth
  6. 1 tbsp. cornstarch
  7. 2 tbsp. sugar-free pancake syrup
  8. 2 tbsp. seasoned rice vinegar
  9. 1 tbsp. ketchup
  10. 1/2 tbsp. reduced-sodium/lite soy sauce
  11. 1/2 tsp. sesame oil
  12. 1/2 tsp. crushed garlic
  13. 1 tsp. sesame seeds
  14. 2 tbsp. thinly sliced scallions
  15. Optional: red pepper flakes
Instructions
  1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
  2. Place chicken in a large bowl and season with salt and pepper. Top with egg substitute and toss to coat.
  3. Put flour in wide bowl. One at a time, shake nuggets to remove excess egg and coat with flour. Evenly lay on the baking sheet. Bake for 10 minutes, or until chicken is cooked through.
  4. To make the sauce, combine broth with cornstarch in a nonstick skillet; whisk to dissolve. Set heat to medium low. Add syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Mix well. Cook and stir until thick enough to coat a spoon, 2 - 3 minutes.
  5. Remove skillet from heat. Add chicken and toss to coat.
  6. Plate and sprinkle with sesame seeds and scallions. If you like, add a sprinkle of red pepper flakes
Notes
  1. PER SERVING (1/2 of recipe, about 1 cup): 288 calories, 4g fat, 815mg sodium, 24g carbs, 2.25g fiber, 6g sugars, 37g protein
All of my Essence http://allofmyessence.com/

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2 Comments

  • Reply Kim May 11, 2016 at 6:00 pm

    Okay sesame chicken is my ALL time favorite and as I’ve gotten older, I seriously cannot handle it from fast food restaraunts so you, my beauty, are a lifesaver! I am seriously going home and making this tonight…chicken was on the menu anyway so this just gave me a great new recipe to try! Thanks for sharing! XO -Kim
    http://www.thethirtysomethinglife.com

    • Reply Keri fay May 11, 2016 at 9:02 pm

      Oh my god I’m so glad you found this then! Yes, it seriously makes me feel so sick… not worth it! Hope you enjoy your dinner xo

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