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Lighter Sesame Chicken

Lighter Sesame Chicken

Say "open sesame" to a Chinese-restaurant classic that's no longer a guilty pleasure. Our chicken is sauteed in a little oil instead of deep fried. The less-sweet sauce has fewer calories than a standard recipe, and, nutritionally, brown rice beats white.

Everyday Food, December 2007 http://www.marthastewart.com/313256/lighter-sesame-chicken
3.92233
Rated
78.4466100(110)110
  • Prep Time 40 minutes
  • Total Time 40 minutes
  • Yield Serves 4

Ingredients

    • 3/4 cup brown rice
    • 3 tablespoons honey
    • 2 tablespoons sesame seeds
    • 2 tablespoons soy sauce
    • 1 garlic clove, finely chopped or crushed with a garlic press
    • 2 large egg whites
    • 1/4 cup cornstarch
    • 1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks
    • Coarse salt and ground pepper
    • 2 tablespoons vegetable oil, such as safflower
    • 4 scallions, thinly sliced
    • 1 1/2 pounds broccoli, cut into large florets, stems peeled and thinly sliced

Directions

  1. Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli. Cook rice according to package instructions.
  2. Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, and garlic; set aside. In a large bowl, whisk together egg whites and cornstarch. Add chicken; season with salt and pepper, and toss to coat.
  3. In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Add half the chicken; cook, turning occasionally, until golden and opaque throughout, 6 to 8 minutes. Transfer to a plate; repeat with remaining tablespoon oil and chicken. Return all the chicken to skillet; add reserved sauce and scallions, and toss to coat.
  4. Meanwhile, place saucepan with steamer basket over high heat; bring water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve sesame chicken with broccoli and rice.

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