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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 480
  • Calories from fat: 23%
  • Fat: 12g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 6.2g
  • Polyunsaturated fat: 3g
  • Protein: 33.5g
  • Carbohydrate: 57.6g
  • Fiber: 5.3g
  • Cholesterol: 50mg
  • Iron: 3.4mg
  • Sodium: 538mg
  • Calcium: 58mg

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

  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.
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