Saturday, March 29, 2008

Oven-Fried Sesame Chicken

Prep: 5 minutes
Cook: 30 minutes
Yield: 4 servings

2 Tbsp low-sodium soy sauce
4 skinless boneless chicken breasts, 4 ounces each
3 Tbsp sesame seeds
2 Tbsp all-purpose flour
1/4 tsp salt
1/4 tsp pepper
Butter-flavored cooking spray

Coat chicken in soy sauce. Mix flour, pepper, sesame seeds and salt in a resealable plastic bag. Place chicken into bag and shake to coat.

Place in a baking dish coated with cooking spray and spray tops of chicken.

Bake at 450 degrees for 30 minutes or until cooked through.

Tips and Tricks
I used thin-sliced chicken, so I cooked it at 350 for 20 minutes. Look for sesame seeds in the Asian section of the grocery store, they are much cheaper than buying in the spice section. I also forgot to coat the chicken with the soy sauce and this dish still tasted great.
Make It Healthier
Use whole wheat flour. Omit salt.
How Kids Can Help
Shake bag to coat chicken. Spray pan and chicken with cooking spray.

Nutrition Facts
one serving equals 198 calories, 31 g protein, 5 g carbs, 6 g fat, trace fiber

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