Healthy Sesame Chicken

Parvulus's Note:

Restaurant style sesame chicken with out the extra fat and calories.

• Total Time: 1 hrs
• Prep Time: 30 mins
• Cook Time: 30 mins

Ingredients:

Serves: 4

Yield: 4.0

• 12 ounces boneless skinless chicken breasts
• 3 tablespoons light soy sauce
• ½ teaspoon mirin (Japanese sweet cooking wine) (optional)
• 2 tablespoons all-purpose flour
• 4 tablespoons sesame seeds , any variety
• ¼ teaspoon black pepper
• 1 pinch of dry chili flakes

Directions:

1. Preheat oven to 350. Cut the chicken breasts in half.
2. Place chicken in a shallow dish and pour soy sauce and Mirin over the chicken. Turn the chicken over to thoroughly coat.
3. Combine the seeds, flour, pepper and chili flakes in a bowl. Mix well. Place the chicken in the dry mixture and turn over to coat completely.
4. Spray a baking dish with non-stick spray. Place coated chicken in the dish. Bake 25 to 30 minutes or until done, uncovered.
5. Remove the pan from the oven and serve immediately.

Reviews

[I'mPat]

I used 3 half bonesless skinless breasts which weighed about 240 grams each but followed with full recipe and baked in a shallow edged baking dish but would recommend a flat dish as I think you would get better browning as the sides of the baking dish protect it from browning and also I would consider toasting the sesame seeds to bring their flavour out more and add to the appearance (look browner), as was for the last 10 minutes I gave a light spray with cooking oil which took the white look away and added a tinge of colour. Thank you Parvulus, made for I Recommend and recommended by ElaineAnn.

[ElaineAnn]

I made half the recipe and it was so quick and easy! I love that it was not fried which made it so low fat and healthy. Thanks for posting a keeper! Made for I Recommend Tag.

[mightyro_cooking4u]

Enjoyed very much. Made for Letter tag in New Kids on the Block.