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Sesame-Orange Chicken

Photo: Randy Mayor
Prep time 12 mins
Cook time 18 mins
Yield 4 servings (serving size: 1 chicken breast half and 3 tablespoons sauce)
Ground sesame seeds thicken the sauce as it cooks. Serve with a salad and bread.

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

Nutrition 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

How to Make It

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

    Pounding Chicken
  2. 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.

  3. 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.

  4. 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.