Asian Honey Chicken

Ingredients

• Vegetable oil

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

  ½ cup or 112g

• Chicken breast

  Broilers or fryers, meat only, raw

  2 full breast (both fillets) or 472g

• Wheat flour

  White, bread, enriched

  1 cup or 137g

• Buttermilk

  Milk, fluid, cultured, lowfat

  1 cup or 245g

• Cornstarch

  1 tbsp or 8g

• Honey

  ½ cup or 170g

• Soy sauce

  Made from soy (tamari)

  2 tbsp or 36g

• Vinegar

  Cider

  1 tbsp or 15g

• Sesame oil

  Salad or cooking

  1 tsp or 5g

• Crushed red pepper flakes

  ½ tsp or 0.2g

Directions

1. Heat vegetable oil in a large skillet over medium high heat. Working one at a time, dredge chicken in flour, dip into buttermilk, then dredge in flour again, pressing to coat.
2. Working in batches, add chicken to the skillet, 3 or 4 at a time, and cook until evenly golden and crispy, about 2 minutes on each side. Transfer to a paper towel-lined plate.
3. In a small bowl, combine cornstarch and 1 tablespoon water; set aside.
4. In a small saucepan over medium high heat, combine honey, soy sauce, apple cider vinegar, sesame oil and red pepper flakes.
5. Bring to a boil; reduce heat and stir in cornstarch mixture until slightly thickened, about 2-3 minutes; set aside. Serve chicken immediately, drizzled with honey glaze. *Note: Fat content is probably lower because chicken is only cooked in oil, not all oil is ingested.*

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