Sweet 'n Sticky Sesame Chicken

Name: Sweet 'n Sticky Sesame Chicken
Prep time: P0Y0M0DT0H20M0.000S
Cook time: P0Y0M0DT0H15M0.000S
Total time: P0Y0M0DT0H35M0.000S
Yield: 2 servings
Ingredients: 10 ounces raw boneless skinless lean chicken breast, cut into nuggets; 1/8 teaspoon salt; 1/8 teaspoon black pepper; 1/4 cup fat-free liquid egg substitute; 1/4 cup whole-wheat flour; 1/4 cup fat-free chicken broth; 1 tablespoon cornstarch; 2 tablespoons sugar-free pancake syrup; 2 tablespoons seasoned rice vinegar; 1 tablespoon ketchup; 1/2 tablespoon reduced-sodium or lite soy sauce; 1/2 teaspoon sesame oil; 1/2 teaspoon crushed garlic; 1 teaspoon sesame seeds; 2 tablespoons thinly sliced scallions; Red pepper flakes, optional

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Level: Easy
Total: 35 min

Prep: 20 min
Cook: 15 min

Yield: 2 servings

Level: Easy
Total: 35 min

Prep: 20 min
Cook: 15 min

Yield: 2 servings

Ingredients

10 ounces raw boneless skinless lean chicken breast, cut into nuggets

1/8 teaspoon salt

1/8 teaspoon black pepper

1/4 cup fat-free liquid egg substitute

1/4 cup whole-wheat flour

1/4 cup fat-free chicken broth

1 tablespoon cornstarch

2 tablespoons sugar-free pancake syrup

2 tablespoons seasoned rice vinegar

1 tablespoon ketchup

1/2 tablespoon reduced-sodium or lite soy sauce

1/2 teaspoon sesame oil

1/2 teaspoon crushed garlic

1 teaspoon sesame seeds

2 tablespoons thinly sliced scallions

Red pepper flakes, optional

Directions

Preheat oven to 375 degrees F. Spray a baking sheet with nonstick spray and set it aside. Season chicken with salt and pepper, and place in a bowl with egg substitute. Toss to coat and set aside. Put flour in another bowl. One at a time, use a fork or tongs to transfer chicken "nuggets" to the flour bowl, allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat the chicken with flour and then transfer to the baking sheet. Repeat with the remaining flour and chicken. Bake the chicken in the oven until fully cooked, about 10 minutes. Meanwhile, to make the sauce, combine broth with cornstarch in a nonstick skillet and whisk to dissolve. Set stove to medium-low heat. Add syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Mix well. Stirring often, cook until it's thick enough to coat a spoon, 2 to 3 minutes. Remove skillet from heat. Add chicken and toss to coat. Plate and sprinkle with sesame seeds and scallions. If you like, add a sprinkle of red pepper flakes. Eat up!