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Sesame Chicken

This chicken is a great, low cal meal.  I wasn’t necessarily going for low fat when I made it, but was happy to know all the flavor didn’t amount to extra calories.  One serving is 5 weight watchers point for all you that follow that diet, and 180 calories (only the chicken, I served also with my fried rice which isn’t too fattening either).  Enjoy!!!

Ingredients

  • 1.5 pounds boneless, skinless chicken breasts, cut into pieces
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp whole wheat flour flour
  • 1 tbsp sesame oil
  • .5 tablespoon olive oil
  • 2 garlic cloves, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp brown sugar
  • 1 tbsp white vinegar
  • 1/2 cup low-sodium chicken stock
  • 1 tbsp + depending on desired amount of sesame seeds

Instructions

  1. Preheat the oven to 400 degrees.
  2. In a small bowl, whisk the chicken stock, brown sugar, sesame oil, garlic, soy sauce, and white vinegar together. Set aside.
  3. In another bowl, toss the chicken with salt, pepper, and flour.
  4. In a large pan (make sure it’s oven safe) heat the olive oil over medium heat. Once hot, add the chicken in one layer. Cook for three minutes (do not over cook) on one side until seared and then flip and cook for another three minutes on the other side.
  5. Turn off the heat and pour the chicken stock mixture over the chicken, stirring to combine.
  6. Place the entire pan in the oven and cook for 20 minutes. Then toss the chicken with sesame seeds and serve.
Serve with my fried rice recipe, which you can view here

Wine I think it’d go perfect with: Any Riesling – but Relax is a great one!

Happy Eating Friends! ~Trina

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