The chicken is tossed in an egg white/cornstarch mixture before sauteeing, yielding moist and tender meat. The recipe makes enough sauce to coat the chicken, so you get the benefit of all the flavor without any excess. This naturally makes it "lighter." The scallions are a delicious addition, rounding out the flavors beautifully. Served over steamed broccoli and brown rice, you have a complete dinner that is healthy and delicious!
Lighter Sesame Chicken
Yields 4 servings
2 tablespoons honey
2 tablespoons low-sodium soy sauce
2 tablespoons sesame seeds
2 garlic cloves, minced (or grated)
2 large egg whites
1/4 cup cornstarch
1 1/2 pounds boneless skinless chicken breast halves, cut in 2-inch chunks
Coarse salt and pepper
4 scallions, thinly sliced
4 cups broccoli florets, steamed (for serving)
3/4 cup brown rice, cooked according to package instructions (for serving)
- In a medium bowl, combine honey, soy sauce, sesame seeds and garlic to make the sauce. Set aside.
- In a separate bowl, stir egg whites and cornstarch with a fork until combined. Add chicken and season with salt and pepper.
- Heat a non-stick skillet to medium-high and spray with cooking spray. Add chicken and cook for 6 to 8 minutes, turning occasionally, until golden brown. (Note: depending on your pan size, chicken may need to be cooked in batches).
- Add chicken to sauce mixture, add scallions and toss to coat. Serve with broccoli florets and brown rice, as desired.
Adapted from Everyday Food, December, 2007