Sweet And Sour Sesame Chicken Recipe

Name: Sweet And Sour Sesame Chicken
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 10 ounces raw boneless skinless chicken breasts, cut into nuggets; 1/8 teaspoon salt; 1/8 teaspoon 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 tablespoon cornstarch; 2 tablespoons sugar-free pancake syrup; 2 tablespoons seasoned rice vinegar; 1 tablespoon ketchup; 1/2 tablespoon reduced sodium soy sauce; 1/2 teaspoon sesame oil; 1/2 teaspoon crushed garlic; 1 teaspoon sesame seeds; 2 tablespoons thinly sliced scallions; red pepper flakes (optional)

Servings: persons

10 ounces raw boneless skinless chicken breasts, cut into nuggets
1/8 teaspoon salt
1/8 teaspoon 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 tablespoon cornstarch
2 tablespoons sugar-free pancake syrup
2 tablespoons seasoned rice vinegar
1 tablespoon ketchup
1/2 tablespoon reduced sodium soy sauce
1/2 teaspoon sesame oil
1/2 teaspoon crushed garlic
1 teaspoon sesame seeds
2 tablespoons thinly sliced scallions
red pepper flakes (optional)

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. Eat up!

252

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

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

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

You need 16 ingredients. The key ingredients include: 10 ounces raw boneless skinless chicken breasts, cut into nuggets, 1/8 teaspoon salt, 1/8 teaspoon black pepper, 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original), and more.

Yes, Sweet And Sour Sesame Chicken 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.

Sweet And Sour Sesame Chicken

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