Sesame Crusted Chicken with fried rice

We just love the way soy sauce and sesame seeds come together to make a nutty oriental flavor with just the right amount of crunch in this dinner! Heads up: This chicken marinates for 8 hours, so you have to plan ahead. But, after these have hung out in the fridge for a bit, they are on your plate within 10 minutes of taking them out of the marinade. Beyond the chicken being an awesome source of lean protein, the sesame seeds in this dish pack a seriously nutritious punch! You’re going to want to start putting them in everything! Not only do they lower blood pressure and glucose, they are particularly good for your man’s sexual health! To make the meal complete, serve this up with a vegetarian version of our Skinny Chicken Fried Rice! Simply leave the chicken out, and you’re all set!

Sesame Crusted Chicken in frying pan

Sesame-Crusted Chicken

Prep time: 10 minutes + 8 hours to marinate chicken

Cook time: 10 minutes

Yield: 4 servings

Serving size: 1 chicken breast

Ingredients

  • 2 Tbsp reduced-sodium soy sauce
  • 1 Tbsp brown sugar
  • 2 tsp garlic, minced
  • 1 tsp sesame oil
  • 4 — 4 oz boneless, skinless chicken breasts
  • ½ cup sesame seeds
  • 1 Tbsp extra virgin olive oil
  • 1 Tbsp light butter

Instructions

  1. In a small bowl, combine soy sauce, garlic, brown sugar and sesame oil and mix well. Add the chicken to a large, heavy-duty food plastic bag and pour the marinade over the chicken. Seal the bag, place flat on baking sheet and refrigerate for 8 hours.
  2. When ready to eat, remove chicken from bag; discard marinade. Pour sesame seeds into shallow bowl. One at a time, coat chicken breasts in seeds on all sides. Set aside.
  3. Heat olive oil and butter in a large skillet over medium heat. Add chicken and cook for 5 minutes. Carefully turn chicken and cook for an additional 3-6 minutes or until chicken is thoroughly cooked and sesame seeds are toasted. Serve immediately.

Nutrition Information

Per Serving: (1 chicken breast)

Calories: 245

Calories from fat: 63

Fat: 14g

Saturated Fat: 2g

Cholesterol: 65mg

Sodium: 362mg

Carbohydrates: 6g

Fiber: 0g

Sugar 6g

Protein: 26g

Calcium: 0%g

Iron: 0%

WWP+: 7

http://www.skinnymom.com/2014/02/16/skinny-sesame-chicken-tenders/