Sesame-Orange Chicken

Sesame-Orange ChickenRecipe
Photo: Randy Mayor
Ground sesame seeds thicken the sauce as it cooks. Serve with a salad and bread.

Yield:

4 servings (serving size: 1 chicken breast half and 3 tablespoons sauce)

Recipe from

Cooking Light

Recipe Time

Prep: 12 Minutes
Cook: 18 Minutes

Nutritional Information

Calories 271
Caloriesfromfat 30 %
Fat 9.1 g
Satfat 2.5 g
Monofat 3.4 g
Polyfat 2.2 g
Protein 41.1 g
Carbohydrate 4 g
Fiber 0.7 g
Cholesterol 106 mg
Iron 1.9 mg
Sodium 377 mg
Calcium 70 mg

Ingredients

2 tablespoons sesame seeds, toasted
1 tablespoon grated orange rind
1/4 teaspoon salt, divided
Dash of ground red pepper
4 (6-ounce) skinless, boneless chicken breast halves
2 teaspoons canola oil
1 teaspoon butter
1 cup fat-free, less-sodium chicken broth
1/3 cup orange juice
1 tablespoon whipping cream

Preparation

Combine sesame seeds, rind, 1/8 teaspoon salt, and pepper in a food processor; process until the mixture resembles coarse meal.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with 1/8 teaspoon salt.

Heat oil and butter in a large nonstick skillet over medium heat until butter melts. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

Add ground sesame mixture to pan, stirring with a whisk. Add broth, and bring to a boil, scraping pan to loosen browned bits. Cook broth mixture until reduced to 2/3 cup (about 3 minutes). Add orange juice and cream; cook 30 seconds, stirring constantly. Serve sauce over chicken.