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Sesame Chicken With Asian Slaw

Prep: 30 minutes; Cook: 12 minutes. Our pan-fried chicken dinner slashes 824 calories and 72 grams of fat, compared with a traditional meal of deep-fried chicken, biscuits, and coleslaw.

Health SEPTEMBER 2007

  • Yield: Makes 4 servings (serving size: 1/4 pound chicken, 3/4 cup noodles, and 1 1/4 cups slaw)

Ingredients

  • Slaw:
  • 3 tablespoons rice vinegar
  • 1 tablespoon sugar
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon chili oil
  • 6 cups packaged coleslaw
  • 1 cup orange slices
  • Chicken:
  • 8 ounces soba noodles
  • 3/4 cup panko (Japanese) breadcrumbs
  • 2 tablespoons sesame seeds
  • 1/2 teaspoon salt
  • 1 pound chicken breast tenders
  • 1 large egg white, lightly beaten
  • 1 tablespoon plus 2 teaspoons sesame oil, divided
  • 2 garlic cloves, minced
  • 1 tablespoon minced peeled fresh ginger
  • 1/4 cup low-sodium soy sauce
  • 3 tablespoons rice vinegar
  • 4 teaspoons honey
  • 1/4 cup chopped scallions

Preparation

1. To make slaw, combine rice vinegar, sugar, kosher salt, and chili oil, stirring to dissolve sugar. Toss with coleslaw and orange slices; let the mixture sit 10–15 minutes before serving.

2. Cook the soba noodles according to the package directions. Drain the noodles, and rinse them under cold water.

3. Combine the panko, sesame seeds, and salt on a plate.

4. Dip the chicken breast tenders into the egg white. Then dredge the chicken breast tenders in the panko–sesame seed mixture.

5. Heat 1 tablespoon of the sesame oil in a large nonstick skillet over medium-high heat. Add the chicken breast tenders and cook 4–5 minutes per side, or until cooked through. Wipe out pan.

6. Add the remaining sesame oil to the pan. Stir in the garlic and ginger; cook, stirring, 30–45 seconds until soft. Remove from heat and stir in the soy sauce, rice vinegar, and honey. Reserve 2 tablespoons of the sauce and toss the remaining with the soba noodles and scallions.

7. Place chicken on top of the soba noodles and drizzle with reserved 2 tablespoons of sauce. Serve the Asian slaw alongside.

Nutritional Information

Amount per serving
  • Calories: 515
  • Fat: 10g
  • Saturated fat: 2g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 4g
  • Protein: 38g
  • Carbohydrate: 72g
  • Fiber: 6g
  • Cholesterol: 63mg
  • Iron: 3mg
  • Sodium: 915mg
  • Calcium: 112mg
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Sesame Chicken With Asian Slaw recipe

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