Healthy Sesame Chicken

Name: Healthy Sesame Chicken
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 4 , 4 serving(s)
Ingredients: 12 ounces boneless skinless chicken breasts; 3 tablespoons light soy sauce; 1/2 teaspoon mirin (Japanese sweet cooking wine) (optional); 2 tablespoons all-purpose flour; 4 tablespoons sesame seeds, any variety; 1/4 teaspoon black pepper; 1 pinch of dry chili flakes

Submitted by Parvulus

"Restaurant style sesame chicken with out the extra fat and calories."

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photo by Baby Kato

Ready In:: 1hr
Ingredients:: 7
Serves:: 4

ingredients

12 ounces boneless skinless chicken breasts
3 tablespoons light soy sauce
¹⁄₂ teaspoon mirin (Japanese sweet cooking wine) (optional)
2 tablespoons all-purpose flour
4 tablespoons sesame seeds, any variety
¹⁄₄ teaspoon black pepper
1 pinch of dry chili flakes

directions

Preheat oven to 350. Cut the chicken breasts in half.
Place chicken in a shallow dish and pour soy sauce and Mirin over the chicken. Turn the chicken over to thoroughly coat.
Combine the seeds, flour, pepper and chili flakes in a bowl. Mix well. Place the chicken in the dry mixture and turn over to coat completely.
Spray a baking dish with non-stick spray. Place coated chicken in the dish. Bake 25 to 30 minutes or until done, uncovered.
Remove the pan from the oven and serve immediately.

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Reviews

This was a lovely, quick and easy recipe, dinner was on the table in no time. Made as written, the only thing was that I used dark soya sauce, it was what I had on hand. The chicken didn't look so pretty, but it tasted great. Thanks for sharing your recipe. Made for Spring Pac 2012.

Baby Kato
I used 3 half bonesless skinless breasts which weighed about 240 grams each but followed with full recipe and baked in a shallow edged baking dish but would recommend a flat dish as I think you would get better browning as the sides of the baking dish protect it from browning and also I would consider toasting the sesame seeds to bring their flavour out more and add to the appearance (look browner), as was for the last 10 minutes I gave a light spray with cooking oil which took the white look away and added a tinge of colour. Thank you Parvulus, made for I Recommend and recommended by ElaineAnn.

I'mPat
I made half the recipe and it was so quick and easy! I love that it was not fried which made it so low fat and healthy. Thanks for posting a keeper! Made for I Recommend Tag.

ElaineAnn
Enjoyed very much. Made for Letter tag in New Kids on the Block.

mightyro_cooking4u

RECIPE SUBMITTED BY

Parvulus

I love to bake and cook for other people, especially when it is healthy :) My page is for people who want to keep their diets interesting & full of choices.

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