Lighter Sesame Chicken

Ingredients

• Brown rice

  Long-grain, raw

  ½ cup or 93g

• Honey

  ¼ cup or 85g

• Sesame seeds

  Seeds, whole, dried

  2 tbsp or 18g

• Soy sauce

  Made from soy (tamari)

  2 tbsp or 36g

• Garlic

  Raw

  1 cloves, minced or 3g

• Egg white

  Raw, fresh eggs

  1 large or 33g

• Cornstarch

  2 tbsp or 15g

• Chicken breast

  Broilers or fryers, meat only, raw

  4 half breast (fillet) or 472g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Vegetable oil

  Natreon canola, high stability, non trans, high oleic (70%)

  1 tbsp or 14g

• Broccoli

  Flower clusters, raw

  2 cup flowerets or 142g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  2 cup, chopped or 200g

Directions

1. Prepare rice according to package directions. Meanwhile, combine honey, sesame seeds, soy sauce, and garlic together in a small bowl then set aside.
2. In a separate larger bowl, whisk together egg white and cornstarch until smooth. Season chicken pieces with salt and pepper then add to egg white mixture and toss to evenly coat.
3. In a small saucepan, steam broccoli until crisp tender then set aside, about 5 minutes.
4. Heat oil in a large skillet over medium-high heat, then carefully add chicken. Cook for 5-10 minutes per side, or until cooked through. Turn off heat and remove skillet from burner. Add prepared sauce and green onions then toss to combine. Stir in broccoli, then scoop mixture into bowls over cooked rice. Enjoy!
5. Recipe inspired by: http://iowagirleats.com/2012/10/22/take-out-fake-out-lighter-sesame-chicken/

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