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MyCookbook Member: Deb-Rich
Recipe Category: Poultry
Recipe Preparation Level: easy
TIME: 12 minutes
2 tsp. sesame seeds
4 4 ounce skinned, boned chicken breast halves
(you ou can cut these to pieces like real
vegetable cooking spray
2 tablespoons honey
2 tablespoons reduced sodium soy sauce
1/4 tsp ground ginger
PLACE a large nonstick skillet over medium high heat until hot. add sesame seeds, and cook, stirring constantly, 1 to 2 minutes or until seeds are toasted. Remove seeds set aside.
PLACE chicken between two sheets of heavy duty plastic wrap, and flatten to 1/4 inch thickness using a meat mallet or a rolling pin. ( I would do this before cutting the chicken)
COAT skillet with cooking spray;place over medium high heat until hot. Add chicken, and cook for 3 minutes until chicken is brown.
WHILE chicken cooks, combine toasted sesame seeds, honey, soy sauce, and ginger. After chicken browns, add sesame seed mixture to skillet, and cook 3 additional minutes turning chicken to coat with sauce. Serve sauce over chicken. Sprinkle some extra sesame seeds on top for decoration.
Serve with rice and steamed veggies!!!
per serving 170 cal; 9.6 carbs; 2.3 fat, 0 fiber, 27 protein, 66 cholesterol, 317 sodium, 12mg calcium, 0.8 iron
POINTS ( for you on the 123 program) = 4
EXCHANGES: 3 very lean meat and 1/2 starch
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