Sesame Chicken Breasts

POINTS per serving: 4

Exchanges: 3 very lean meats

starch

This recipe is great for chicken sandwiches

Yield/Serves: 4

Time: 12 minutes

INGREDIENTS

 

 

2 teaspoons sesame seeds

4 (4-ounce) skinned, boned chicken breast halves

Vegetable cooking spray

2 tablespoons honey

2 tablespoons reduced-sodium soy sauce

teaspoon ground ginger

PER SERVING:

170 Calories
9.6g Carbohydrate
2.3g Fat (0.5g saturated)
0.0g Fiber
27.Og Protein
66mg Cholesterol
317mg Sodium
12mg Calcium
0.8mg Iron

 

INSTRUCTIONS

Place a large nonstick skillet over medium-high heat until hot. Add sesame seeds, and cook, stirring constantly, I to 2 minutes or until seeds are toasted. Remove seeds, and set aside.

 

Place chicken breast halves between two sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness, using a meat mallet or rolling pin.

 

Coat skillet with cooking spray; place over medium-high heat until hot. Add chicken, and cook 3 minutes on each side, or until chicken is lightly browned.

 

While chicken cooks, combine toasted sesame seeds, honey, soy sauce, and ginger. After chicken browns, add sesame seed mixture to skillet, and cook 3 additional minutes, turning chicken to coat with sauce. Serve sauce over chicken. Yield: 4 servings.

 

Serve with rice and steamed broccoli.

 

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