Healthy "fried" Chicken With Five-Spice BBQ Sauce

Name: Healthy "fried" Chicken With Five-Spice BBQ Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup panko breadcrumbs, crumbs; 2 tablespoons sesame seeds; 1 egg white; 1 teaspoon Chinese five spice powder; ½ teaspoon salt; 1 lb chicken breast, boneless, skinless, cut into 1-inchx3-inch pieces; 1 tablespoon olive oil; 1 small onion, chopped; ½ cup ketchup; 1 tablespoon brown sugar; 1 ½ teaspoons cider vinegar; 1 ½ teaspoons Worcestershire sauce

Servings: persons

1 cup panko breadcrumbs, crumbs
2 tablespoons sesame seeds
1 egg white
1 teaspoon Chinese five spice powder
½ teaspoon salt
1 lb chicken breast, boneless, skinless, cut into 1-inchx3-inch pieces
1 tablespoon olive oil
1 small onion, chopped
½ cup ketchup
1 tablespoon brown sugar
1 ½ teaspoons cider vinegar
1 ½ teaspoons Worcestershire sauce

1
Preheat oven to 475 degrees F.
2
In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently.
3
Transfer crumb mixture to plate.
4
In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder, and salt until foamy.
5
Dip chicken pieces in egg-white mixture, then in crumb mixture to coat.
6
Place chicken pieces on cookie sheet.
7
Bake 13 to 15 minutes or until they lose their pink color throughout.
8
Do not turn chicken over.
9
Meanwhile, in same skillet, heat oil over medium heat until hot.
10
Add onion and cook 8 to 10 minutes or until soft and lightly browned.
11
Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder.
12
Pour sauce into small bowl; serve with chicken pieces.

440

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Brown sugar instead of white sugar adds a deeper, more caramel-like flavor.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 1 cup panko breadcrumbs, crumbs, 2 tablespoons sesame seeds, 1 egg white, 1 teaspoon Chinese five spice powder, and more.

Yes, Healthy "fried" Chicken With Five-Spice BBQ Sauce falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!