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Photo: Randy Mayor Photo by: Photo: Randy Mayor

Sesame-Orange Chicken

Ground sesame seeds thicken the sauce as it cooks. Serve with a salad and bread.

Cooking Light MARCH 2005

  • Yield: 4 servings (serving size: 1 chicken breast half and 3 tablespoons sauce)
  • Cook time:18 Minutes
  • Prep time:12 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 271
  • Calories from fat: 30%
  • Fat: 9.1g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 2.2g
  • Protein: 41.1g
  • Carbohydrate: 4g
  • Fiber: 0.7g
  • Cholesterol: 106mg
  • Iron: 1.9mg
  • Sodium: 377mg
  • Calcium: 70mg
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Sesame-Orange Chicken recipe

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