Sesame Chicken

Another new recipe from my friend Kim – this lady needs to start her own recipe blog! Haven’t had a bad one yet from her! One of my favorite meals when going out for Chinese food, prior to changing our eating habits, was either Sesame Beef or Sesame Chicken. So excited to have a healthy option that recreates that! This recipe has been Lean & Green approved by Nutrition Support, so you can all enjoy it!


10 sprays of pan spray

24 oz raw boneless skinless lean chicken breast, chopped into bite-sized pieces

1/8 tsp salt

1/8 tsp black pepper

1/4 cup fat-free liquid egg substitute (like Eggbeaters)

1 packet Medifast multigrain crackers, crushed

1/4 cup fat-free chicken broth

2 tbsp sugar free pancake syrup

2 tbsp seasoned rice vinegar

1 tbsp ketchup

1/2 tbsp lite/low-sodium soy sauce

1/2 tsp sesame oil

1/2 tsp crushed garlic

1 tsp sesame seeds

2 tbsp thinly sliced scallions

Optional: crushed red pepper flakes


Preheat oven to 375 degrees.

Spray a baking sheet with nonstick spray and set aside.

Place chicken in a bowl, season with salt and pepper, and cover with egg substitute. Toss to coat and set aside.

Place half of the cracker crumbs in another bowl. Use a fork to transfer half the chicken to the cracker bowl, allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with cracker crumbs, and then transfer to the baking sheet. Wipe the bowl clean, and then repeat with remaining cracker crumbs and chicken.

Bake chicken in the oven until fully cooked, about 10 minutes.

Meanwhile, to make the sauce, in a small non-stick pot, combine broth, syrup, vinegar, ketchup, soy sauce, sesame oil and garlic. Mix well over medium heat on stove. Stirring often, cook until thick enough to coat a spoon, 2-3 minutes. Set aside.

Place cooked chicken in a bowl, top with sauce and toss to coat. Sprinkle with sesame seeds and scallions. If you like, add a sprinkle of crushed red pepper flakes. Eat up!

Breakdown: Makes 3 servings, each serving is 1 Leaner serving and 3 condiments.

Since no oriental dish is complete without rice, I’d suggest having some riced cauliflower to serve this over. 1 1/2 cups will equal 3 Veggie servings. To make riced cauliflower, place cauliflower florets in your food processor and whiz away until the pieces are about the size of rice. Transfer rice to a microwave-safe bowl and cook for 3-5 minutes. Add your sesame chicken, and you have an amazing meal!

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