Friday, February 18, 2011

Chinese Chicken!

There is nothing quite like Chinese takeout... if only it wasn't all delicious because of the insane amounts of calories, fat, and sodium one plate can dish out.  A quick takeout order of your favorite dishes can easily harm your quest for healthy eating.  Hungry Girl actually offers quite a few different options to satisfy Chinese cravings, giving you the taste you are looking for but not even close to nearing the caloric intake which comes along with it.

After a quick stop at the grocery store on the way home for cornstarch, this dinner turned out wonderfully!  The nutrition is just for the chicken dish, but adding a side of brown rice and steamed broccoli makes this Chinese meal feel like a splurge!

Sesame Chicken by Hungry Girl
makes 3 servings
14 oz boneless, skinless chicken breast (chopped into bite-sized pieces)
1/4 c egg beaters
1/4 + 2T whole wheat flour
1/4 c + 2 T fat free chicken broth
1 1/2 T cornstarch
3 T sugar free pancake syrup
3 T seasoned rice vinegar
1 1/2 T ketchup
3/4 T lite soy sauce

Preheat oven to 375*.  Spray a baking sheet with non-stick spray and set aside.  Place the chicken pieces in a bowl, coat with egg substitute and toss to coat.  Place 1/3 (2T) of the flour in a bowl, use a fork to transfer 1/3 of the chicken into the flour bowl, transfer the chicken onto the prepared baking sheet.  Wipe the bowl clean, and then repeat two times with remaining flour and chicken.

Bake chicken in the preheated oven until no longer pink, roughly 10 minutes or so.

To make the sauce, combine broth with cornstarch in a non-stick pot and stir to dissolve.  Add syrup, vinegar, ketchup, and soy sauce.  Mix well and bring to medium heat on the stove.  Stir often, and cook until thickened, about 2-3 minutes.  Set aside.

Place cooked chicken in a bowl, toss with sauce and voila, Chinese sesame chicken (well, you'd have to actually add sesame seeds but we did not have any so technically ours was just chicken...).

Serve the chicken with brown rice and steamed broccoli if you so wish - or enjoy on its own!

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