Thursday, April 8, 2010

Sesame Chicken

Sesame Chicken
4 Servings
WW Points: 4
170 calories
9.6g carbs
2.3g fat
0.0g fiber
27.0g protein
66mg cholesterol
317mg sodium
16mg calcium
1.1mg iron

2 teaspoons seasame seeds
4 - 4oz skinned, boned chicken breast halves
2 tablespoons honey
2 tablespoons reduced-sodium soy sauce
1/4 teaspoon ground ginger
nonstick cooking spray

1) Place a large nonstick skillet over medium-high heat until hot. Add sesames seeds and cook; stirring constantly, 1-2 minutes or until seeds are toasted. Remove seeds, set aside.

2) Place chicken breast halves between two sheets of heavy-duty plastic wrap, and flatten to 1/4 inch thickness, using a meat mallet or rolling pin.

3) Coat skillet with cooking spray; place over medium-high heat until hot. Add chicken, cook 3 minutes on each side or until chicken is lightly brown.

4) Combine toasted sesames seeds, honey, soy sauce and ginger. Pour over chicken, cook 1 additional minute, turning chicken to coat with sauce. Serve sauce over chicken.

Serve with rice and steamed broccoli or on a hoagie rolls with lettuce and tomatoes for a hearty sandwich.