Healthy Sesame Chicken

Ingredients

• Chicken broth

  Soup, canned, less/reduced sodium

  ½ cup or 120g

• Brown sugar

  1 tbsp or 9g

• Sesame oil

  Salad or cooking

  2 tbsp or 27g

• Garlic

  Raw

  2 clove or 6g

• Soy sauce

  Regular sodium, Shoyu

  1 tbsp or 16g

• Vinegar

  Distilled

  1 tbsp or 15g

• Chicken breast

  Broilers or fryers, meat only, raw

  1 lb or 454g

• Salt

  Table

  1 tsp or 6g

• Pepper

  Spices, black

  1 tsp or 2g

• Wheat flour

  White, all-purpose, unenriched

  2 tbsp or 16g

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Sesame seeds

  Seeds, whole, dried

  1 tbsp or 9g

Directions

1. Preheat oven to 400 degrees F. In a bowl, whisk together chicken stock, brown sugar, 1 tablespoon of the sesame oil, garlic cloves, soy sauce, and vinegar. Set aside.
2. Heat a large oven-proof skillet over medium-high heat. Toss chicken with salt, pepper and flour.
3. Add olive oil and 1 tablespoon sesame oil to skillet, and once hot, add chicken in a single layer. Cook until seared and golden on one side, then flip and cook until golden again, about 2-3 minutes. Pour chicken stock mixture over top and toss to coat, then turn off heat. Place skillet in oven and bake for 20 minutes.
4. Remove and cover with sesame seeds. Serve with vegetable of choice and rice, if desired.

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• Sesame Chicken Kebabs
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• Healthy Chicken Vegetable Casserole
• Healthy Chicken Stir Fry
• Healthy Chicken Fajita Casserole