Oven Fried Sesame Chicken
Poultry Recipe - Chicken Recipe


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Recipe from Cooking Light Magazine, December 1993.

This is a delicious low-fat and low-calorie poultry dish, plus it is easy to make, that will bring joy to your diet.

Sesame Chicken


For more great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate recipes, and Diabetic  Recipes, check out my
Diet Recipe Index.  Also check out my Nutritional Chart for fat grams, fiber grams, and calories for all your favorite foods.

 


Oven Fried Sesame Chicken Recipe

Recipe Type: Poultry, Diet, Chicken, Entree
Yields: 4 servings

Prep time: 10 min
Cook time: 20 min


Ingredients:

4 chicken breasts halves (3-ounce each), boneless and skinless*
2 tablespoons soy sauce
3 tablespoons sesame seeds
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper

* The U.S. Department of Agriculture, as well as food agencies in the United Kingdom and elsewhere, advises against washing poultry. Rinsing chicken will not remove or kill much bacteria, and the splashing of water around the sink can spread the bacteria found in raw chicken. Cooking poultry to 165 degrees Fahrenheit effectively destroys the most common culprits behind food-borne illness.


Preparation:

Preheat oven to 400 degrees F. Coat a baking dish with vegetable spray.

In a shallow dish, place soy sauce. Add chicken, turning once to coat; remove and discard remaining soy sauce.

In a large resealable plastic bag, add sesame seeds, flour, salt, and peppers. Add chicken and shake to coat. Place chicken in prepared baking dish. Bake 20 to 25 minutes, uncovered, or until a meat thermometer registers an internal temperature of 165 degrees F (juices will run clear when cut with the tip of a knife).

This is the type of cooking and meat thermometer that I prefer and use in my cooking.  I get many readers asking what cooking/meat thermometer that I prefer and use in my cooking and baking. I, personally, use the Thermapen Thermometer shown in the photo on the right. Originally designed for professional users, the Super-Fast Thermapen Thermometer is used by chefs all over the world. To learn more about this excellent thermometer and to also purchase one (if you desire), just click on the underlined: Thermapen Thermometer.

Remove from oven, transfer onto a serving platter, and serve immediately.

Makes 4 servings.
 

Oven Fried Sesame Chicken - Nutritional Information

I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

Item Amount Fat Grams Carbohydrate Grams Calories WW Points
chicken breasts halves, boneless & skinless 4 halves 12 0 568 13
soy sauce 2 tablespoons 0 0 0 0
sesame seeds 3 tablespoons 13.5 6.3 141 4
flour, all purpose 3 tablespoons 0 5.9 28.4 1
Recipe Totals 25.5 12.2 737 18
           

Recipe makes 4 servings.

Per Serving - 6.3 Fat grams, 3 carbohydrate grams, 184 calories, 4.5 WW points