Spicy Sesame-Crusted Chicken



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

Recipe from

Cooking Light

Nutritional Information

Calories 211
Caloriesfromfat 26 %
Fat 6 g
Satfat 1.1 g
Monofat 1.9 g
Polyfat 2.4 g
Protein 28.4 g
Carbohydrate 9 g
Fiber 0.8 g
Cholesterol 66 mg
Iron 2.1 mg
Sodium 430 mg
Calcium 72 mg


1 tablespoon sugar
1 tablespoon low-sodium soy sauce
1 tablespoon chopped peeled fresh ginger
1 teaspoon ground cinnamon
1 teaspoon pepper
1/2 teaspoon fennel seeds, crushed
1/4 teaspoon salt
1 garlic clove, crushed
4 (4-ounce) skinned, boned chicken breast halves
2 tablespoons all-purpose flour
1 large egg white, lightly beaten
2 tablespoons sesame seeds
2 teaspoons vegetable oil
2 tablespoons water
1 tablespoon fresh lemon juice
1 tablespoon low-sodium soy sauce


Combine the first 8 ingredients in a large zip-top plastic bag, and add the chicken. Seal bag and marinate in refrigerator 8 hours.

Remove chicken from bag; dredge in flour. Dip chicken in egg white; sprinkle with sesame seeds. Heat the oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 4 minutes on each side or until done.

Combine the water, lemon juice, and 1 tablespoon soy sauce, and drizzle the mixture over chicken.

June 1998
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