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 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

  Raw

  2 cup chopped or 182g

• 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 in a small bowl and set aside.
2. Whisk together egg white and cornstarch until smooth in a larger bowl. Season chicken with salt and pepper, add to the egg white mixture, and toss to coat evenly.
3. Steam broccoli until crisp-tender, about 5 minutes, then set aside.
4. Heat oil in a large skillet over medium-high heat. Carefully add chicken and cook for 5-10 minutes per side, or until cooked through. Turn off heat, remove skillet from burner, add prepared sauce and green onions, and toss to combine. Stir in broccoli, then serve the mixture over cooked rice.

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