Sesame Chicken and Noodles

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.

Yield:

4 servings (serving size: 2 cups)

Recipe from

Nutritional 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

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)

Preparation

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

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

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.

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

Note:

Maureen Callahan,

January 2007