Spicy Sesame-Crusted Chicken

Yield: 4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 211
  • Calories from fat: 26%
  • Fat: 6g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 2.4g
  • Protein: 28.4g
  • Carbohydrate: 9g
  • Fiber: 0.8g
  • Cholesterol: 66mg
  • Iron: 2.1mg
  • Sodium: 430mg
  • Calcium: 72mg

Ingredients

  • 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

Preparation

  1. Combine the first 8 ingredients in a large zip-top plastic bag, and add the chicken. Seal bag and marinate in refrigerator 8 hours.
  2. 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.
  3. Combine the water, lemon juice, and 1 tablespoon soy sauce, and drizzle the mixture over chicken.
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