Hungry Girl’s Sweet ‘n Sticky Sesame Chicken

Two recipe posts in a row???  How excited are you??  And how excited was I to get to eat all of this lovely food??

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I wish I could tell you that I ate this last night, but I’m blogging to you from the Marriott in Salt Lake City, Utah.  I had this tasty dish over the weekend, and thought it really hit the spot!

Today when I go to asian restaurants, I order the steamed chicken and broccoli with no rice, but there was a day where I just LOVED the Orange Chicken… and the Sesame Chicken.  Any fried chicken bites in a sticky sauce, we were BFF.  So, when I caught HG on the TV a few weeks ago making an innocent version of my favorite treat, I had to try it.

Now, there’s a LOT more ingredients than my usual recipes in this one.  However, you very likely have them in your cupboard.  I had everything but the onion and the chicken – – seriously!

Hungry Girl’s Sweet ‘n Sticky Sesame Chicken

Weight Watchers Points Plus: 7
Serves 2

INGREDIENTS

10 oz. raw boneless skinless chicken breast, cut into nuggets
1/8 tsp. each salt and black pepper
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup whole-wheat flour
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: red pepper flakes

INSTRUCTIONS

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

2.  Place chicken in a quart sized ziploc bag and season with salt and pepper. Top with egg substitute and toss to coat.  Put flour in wide bowl. One at a time, shake nuggets to remove excess egg and coat with flour.

 

3.  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. If you like, add a sprinkle of red pepper flakes. 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. Add a plentiful side of steamed broccoli.


ENJOY!

PER 1 CUP SERVING: CAL: 288; PROTEIN: 37g; FAT: 4g; CARB: 24g; FIB: 2.3g; SOD: 815mg; WW Points Plus 7

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