Prissy_Dieter
07-26-2000, 06:57 AM
Sesame Chicken
Weight Watchers 15-Minute Cookbook Page 105
2 teaspoons sesame seeds
4 4-ounce skinned, boned chicken breast halves
2 tablespoons honey
2 tablespoons reduced-sodium soy sauce
¼ teaspoon ground ginger
Nonstick Cooking Spray
1. Place a large nonstick skillet over medium-high heat until hot. Add sesame seeds, and cook, stirring constantly, 1 to 2 minutes or until seeds are toasted. Remove seeds, set aside.
2. Place chicken breast halves between two sheets of heavy-duty plastic wrap, and flatten to ¼-inch thickness, using a meat mallet or rolling pin.
3. Coat skillet with cooking spray; place over medium-high heat until hot. Add chicken, cook 3 minutes on each side or until chicken is lightly browned.
4. Combine toasted sesame seeds, honey, soy sauce and ginger; pour over chicken, cook 1 additional minute, turning chicken to coat with sauce. Serve sauce over chicken. Yield: 4 servings.
Serve with rice and steamed broccoli or on hoagie rolls with lettuce and tomatoes for a hearty sandwich.
EXCHANGES: 3 very lean meat and ½ starch
POINTS: 4
PER SERVING: 170 calories; 9.6g carbohydrates; 2.3g fat (0.5g saturated); 0.0g fiber; 27.0g protein; 66mg cholesterol; 317mg sodium; 16mg calcium; 1.1mg iron
Weight Watchers 15-Minute Cookbook Page 105
2 teaspoons sesame seeds
4 4-ounce skinned, boned chicken breast halves
2 tablespoons honey
2 tablespoons reduced-sodium soy sauce
¼ teaspoon ground ginger
Nonstick Cooking Spray
1. Place a large nonstick skillet over medium-high heat until hot. Add sesame seeds, and cook, stirring constantly, 1 to 2 minutes or until seeds are toasted. Remove seeds, set aside.
2. Place chicken breast halves between two sheets of heavy-duty plastic wrap, and flatten to ¼-inch thickness, using a meat mallet or rolling pin.
3. Coat skillet with cooking spray; place over medium-high heat until hot. Add chicken, cook 3 minutes on each side or until chicken is lightly browned.
4. Combine toasted sesame seeds, honey, soy sauce and ginger; pour over chicken, cook 1 additional minute, turning chicken to coat with sauce. Serve sauce over chicken. Yield: 4 servings.
Serve with rice and steamed broccoli or on hoagie rolls with lettuce and tomatoes for a hearty sandwich.
EXCHANGES: 3 very lean meat and ½ starch
POINTS: 4
PER SERVING: 170 calories; 9.6g carbohydrates; 2.3g fat (0.5g saturated); 0.0g fiber; 27.0g protein; 66mg cholesterol; 317mg sodium; 16mg calcium; 1.1mg iron