Thursday, January 20, 2011

Open Sesame

I'm crafting today with my sister, so there isn't much time for nonsense chatter.  Here's a sneak peak of our secret weapon - the best little craft helper ever!
This is from my phone and I don't have enough time right now to figure out how to rotate it. :)

Also, I'm super excited to hang out in the kitchen tonight, whipping up a new dish that I've yet to try, but sounds and looks scrumptous.

It is Healthy Girl's recipe for Sweet 'n Sticky Sesame Chicken.



PER SERVING (1/2 of recipe, about 1 cup): 288 calories, 4g fat, 815mg sodium, 24g carbs, 2.25g fiber, 6g sugars, 37g protein
Makes 2 Servings
Ingredients:
10 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 Egg Beaters Original)
1/4 cup whole-wheat flour, divided
1/4 cup fat-free chicken broth
1 tbsp. cornstarch
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

Directions:
1.  Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.
2.  Place chicken in a bowl, season with salt and pepper, and cover with egg substitute. Toss to coat and set aside.
3.  Place 2 tbsp. flour in another bowl. Use a fork to transfer half of the chicken to the flour bowl, allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with flour, and then transfer to the baking sheet. Wipe the bowl clean, and then repeat with remaining flour and chicken.
4.  Bake chicken in the oven until fully cooked, about 10 minutes.
5.  Meanwhile, to make the sauce, combine broth with cornstarch in a small nonstick pot and stir to dissolve. Add syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Mix well and bring to medium heat on the stove. Stirring often, cook until thick enough to coat a spoon, 2 - 3 minutes. Set aside.
6.  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 red pepper flakes.  
Eat up!

I'll let you know how it goes & tastes!
**Update: Made it...definitely does NOT taste as good as the picture looks.  {Sad face}  It could very well be my cooking skills though.  Darn.  New recipe FAIL.
 

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