Lighter Sesame Chicken

Open Sesame! 
I am always on the lookout for healthier versions of dishes we really like. 

We love sesame and orange chicken but the sauce can be chuck full of calories. This chicken is cooked in a little oil as opposed to deep fried. This is a perfect last minute dish with fewer calories than most. I seem to always have all the ingredients on hand. 

Lighter Sesame Chicken

Recipe adapted from Martha Stewart.com

2 cups cooked brown rice*

1/3 cup honey
3 Tbsp sesame seeds
3 Tbsp soy sauce
2 garlic clove, finely chopped or crushed with a garlic press

2 large egg whites
1/4 cup whole wheat flour
salt and ground pepper

1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks
2 Tbsp vegetable oil, such as safflower

4 scallions, thinly sliced
1 1/2 pounds steamed broccoli, cut into large florets, stems peeled and thinly sliced.

(serves approx 4)
approx 500 calories per serving

DIRECTIONS

1. Make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, and garlic; set aside. In a small bowl, whisk together egg whites. In another bowl measure out your flour and add some salt and pepper. Immerse the chicken in the egg whites and then the flour, and toss to coat.
2. In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Add the chicken; cook, turning occasionally, until golden and opaque throughout, 6 to 8 minutes; add reserved sauce and scallions, and toss to coat.
3. Serve Lighter Sesame Chicken with broccoli and rice.
4. ENJOY!

 * If I'm out of brown rice then I use white.  Both have the same calories, carbs and protein. The brown rice has more nutritional benefit. The white rice loses a lot of vitamins and minerals, but most white rices are later enriched with the vitamins and minerals that are lost. The one mineral that white rice is not enriched with is magnesium. A deficiency of magnesium can include migraines, chronic asthma, and even depression.       

Up next... Light Lemon Cheese Cake. Yum!  (Do I see a LIGHT trend going on here?)