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Sesame Chicken and Noodles

Yield 4 servings (serving size: 2 cups)
This simple, Asian-inspired pasta toss contains less fat and sodium than similar take-out fare without sacrificing its flavor. For added taste, toast the sesame seeds first.

Ingredients

  • 8 ounces uncooked spaghetti
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1/4 cup natural-style, reduced-fat creamy peanut butter (such as Smucker's)
  • 2 tablespoons sesame seeds, divided
  • 1 tablespoon brown sugar
  • 2 tablespoons rice vinegar
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon hot pepper sauce (such as Tabasco)
  • 2 teaspoons canola oil
  • 3/4 pound chicken breast tenders, cut into 1-inch pieces
  • 1/4 teaspoon salt
  • 2 cups matchstick-cut carrots, chopped (about 4 ounces)
  • 1 1/2 cups thinly sliced green onions (about 1 bunch)

Nutrition Information

  • calories 480
  • caloriesfromfat 23 %
  • fat 12 g
  • satfat 1.7 g
  • monofat 6.2 g
  • polyfat 3 g
  • protein 33.5 g
  • carbohydrate 57.6 g
  • fiber 5.3 g
  • cholesterol 50 mg
  • iron 3.4 mg
  • sodium 538 mg
  • calcium 58 mg

How to Make It

  1. Cook pasta according to package directions, omitting salt and fat. Drain, reserving 2 tablespoons cooking liquid.

  2. Combine broth, peanut butter, 1 1/2 tablespoons sesame seeds, and next 5 ingredients (through hot pepper sauce).

  3. Heat the oil in a large skillet over medium-high heat. Sprinkle the chicken with salt. Add chicken to pan; sauté 3 minutes. Add carrots and onions; sauté 2 minutes or until chicken is done. Stir in broth mixture.

  4. Add reserved cooking liquid and pasta to pan, tossing to coat. Top with remaining 1 1/2 teaspoons sesame seeds; serve immediately.