Monday, December 13, 2010

Sesame/Cashew Chicken

  • 9-10 oz chicken tenderloins
  • 1 small can water chestnuts
  • 1/8 tsp. salt
  • 1/8 tsp. black pepper
  • 2 tbsp fat-free liquid egg substitute (like Egg Beaters Original)
  • 1/4 cup whole-wheat flour, divided
  • 1/4 cup fat-free chicken broth
  • 1 tbsp. cornstarch
  • 2 tbsp. sugar-free pancake syrup
  • 2 tbsp. seasoned rice vinegar
  • 1 tbsp. sugar free ketchup
  • 1/2 tbsp. lite/low-sodium soy sauce
  • 1 tsp garlic powder
  • 1 tsp. sesame seeds or a dash of cashews (I used neither, b/c i don't like nuts or seeds! But I put cashews on Jeremy's and he loved it)
  • Optional: crushed red pepper
  • Optional: brown rice
  1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.
  2. Place chicken in a bowl, season with salt and pepper, and cover with egg substitute. Toss to coat and set aside.
  3. Place flour in another bowl. Use a fork to transfer chicken to the flour bowl (little by little), allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with flour, and then transfer to the baking sheet. Mist with cooking spray.
  4. Bake chicken in the oven until fully cooked, about 10 minutes.
  5. Meanwhile, to make the sauce, combine broth with cornstarch in a small nonstick pot and stir to dissolve. Add syrup, vinegar, ketchup, soy sauce, and garlic. Mix well and bring to medium heat on the stove. Stirring often, cook until thick enough to coat a spoon, 2 - 3 minutes. Set aside.
  6. Microwave water chestnuts for 45 seconds. Place chestnuts and cooked chicken in a bowl, top with sauce, and toss to coat. Sprinkle with sesame seeds or cashews if desired. If you like, add a sprinkle of red pepper flakes. Eat up!
Makes 2 servings

Nutrition (w/o rice, nuts, or seeds)
Calories 207
Fat .5g
Cholesterol 76mg
Sodium 1850mg
Potassium 111mg
Carbs 26mg
Fiber 1.5g
Sugars 1.5g
Protein 28g

Add 1/3 cup brown rice=100 calories.

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