Healthy "fried" Chicken With Five-Spice BBQ Sauce

Submitted by queenbeatrice

"I use Recipe #415825 where the recipe calls for Chinese five spice, but you can use any chinese five spice."

 

• Ready In: 30mins
• Ingredients: 12
• Yields: 4 servins
• Serves: 4

ingredients

• 1 cup panko breadcrumbs, crumbs
• 2 tablespoons sesame seeds
• 1 egg white
• 1 teaspoon Chinese five spice powder
• 1⁄2 teaspoon salt
• 1 lb chicken breast, boneless, skinless, cut into 1-inchx3-inch pieces
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1⁄2 cup ketchup
• 1 tablespoon brown sugar
• 1 1⁄2 teaspoons cider vinegar
• 1 1⁄2 teaspoons Worcestershire sauce

directions

1. Preheat oven to 475 degrees F.
2. In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently.
3. Transfer crumb mixture to plate.
4. In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder, and salt until foamy.
5. Dip chicken pieces in egg-white mixture, then in crumb mixture to coat. Place chicken pieces on cookie sheet.
6. Bake 13 to 15 minutes or until they lose their pink color throughout. Do not turn chicken over.
7. Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook 8 to 10 minutes or until soft and lightly browned.
8. Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder. Pour sauce into small bowl; serve with chicken pieces.