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Sweet 'n Sticky Sesame Chicken Recipe

Sweet 'n Sticky Sesame Chicken Recipe

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Ingredients:

Serving

10 oz raw boneless skinless chicken breasts , cut into nuggets
salt and black pepper
1/4 cup fat-free liquid egg substitute
1/4 cup whole wheat flour
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 light soy sauce
1/2 tsp sesame oil
1/2 tsp crushed garlic
1 tsp sesame seeds
2 tbsp thinly sliced scallions
red pepper flakes

Directions:

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
Place chicken in a large bowl and season with salt and pepper. Top with egg substitute and toss to coat.
Put flour in wide bowl. One at a time, shake nuggets to remove excess egg and coat with flour. Evenly lay on the baking sheet. Bake for 10 minutes, or until chicken is cooked through.
To make the sauce, combine broth with cornstarch in a nonstick skillet; whisk to dissolve. Set heat to medium low. Add syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Mix well. Cook and stir until thick enough to coat a spoon, 2 - 3 minutes.
Remove skillet from heat. Add chicken and toss to coat.
Plate and sprinkle with sesame seeds and scallions. If you like, add a sprinkle of red pepper flakes. Eat up!
MAKES 2 SERVINGS.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	329.88 Kcal (1381 kJ)
Calories from fat	80.72 Kcal
		% Daily Value*
Total Fat	8.97g	14%
Cholesterol	83.63mg	28%
Sodium	849.58mg	35%
Potassium	517.66mg	11%
Total Carbs	28.42g	9%
Sugars	5.45g	22%
Dietary Fiber	1.1g	4%
Protein	34.39g	69%
Vitamin C	3.4mg	6%
Iron	2.3mg	13%
Calcium	60mg	6%

Amount Per 100 g
Calories	120.77 Kcal (506 kJ)
Calories from fat	29.55 Kcal
		% Daily Value*
Total Fat	3.28g	14%
Cholesterol	30.62mg	28%
Sodium	311.04mg	35%
Potassium	189.52mg	11%
Total Carbs	10.4g	9%
Sugars	1.99g	22%
Dietary Fiber	0.4g	4%
Protein	12.59g	69%
Vitamin C	1.2mg	6%
Iron	0.8mg	13%
Calcium	22mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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