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.

Ingredients:

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)

Directions:
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.