Sunday, August 18, 2013

Sesame Chicken

Sesame Chicken

So even when your trying to eat better loss weight we still want those foods that are not the best for us.  This is a great substitute rather then picking up the phone and ordering take out and feeling like crap once you have eaten dinner. 
Sesame seed is a versatile seed that can be used in many of the same ways as nuts.  The seed has a nutty, sweet aroma with a milk-like, buttery taste.  When toasted, its flavor intensifies, yielding an almost almond- or peanut butter-like flavor.  Rich in calcium, vitamins B and E, iron, and zinc, sesame is high in protein and contains no cholesterol.

Sesame Chicken


4 Tablespoons of 100% whole wheat four
¼ Teaspoon of baking soda
¼ Teaspoon of baking powder
2 Tablespoons of low sodium soy sauce
2 Tablespoons of water
4 Tablespoons of olive oil
1 lbs. of boneless skinless chicken
2 Tablespoons of Sesame seeds
 1 cup of low sodium chicken broth
¼ cup of brown sugar
2 tablespoons of rice vinegar
2 Tablespoons of low sodium soy sauce
1 Tablespoon of chili sauce
2Tablespoons of 100% whole wheat four
4 Tablespoons of water
3 Tablespoons of green onions
1 cup of brown rice (follow cooking directions on box)

Take the first 5 ingredients and mix together in a medium bowl.  Take your chicken and prep into 1x1 inch cubes of chicken, then coat chicken with coating.  Refrigerate for 30 minutes.

Pre heat oven to 400 degrees
Take out a medium size nonstick pan and place 4 tablespoons of olive oil in pan get to a medium heat.  Place chicken in pan cook on the first side for 2 minutes and then flip and cook on the other side for another 2 minutes.  The idea is to get a little crunch to the outside of the chicken but not to deep fry in a bath of oil.  Then place in the oven for 15-20 minutes flipping chicken half way threw.  Also check a piece of chicken to determine that it is fully cooked before taking out of the oven.

Next you will place Sesame seeds in a pan on the stove medium heat to toast for a few minutes until you reach a golden brown color.  Remove and place to the side.

Next you will take chicken stock, brown sugar, vinegar, soy sauce, & chili sauce and place medium size pan on medium to high heat.  In a small dish wisk together corn starch, flour
& water.  Add to the pan on the stove and bring to a soft boil then reduce heat.  It should have a nice thick feel to it, time to toast in your roasted sesame seeds.

*also this recipe would be great if you steamed a few green beans or throw some peas in the finished sauce.

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