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Chicken: 5 pt. Oven-Fried Sesame Chicken

Source of Recipe

Cooking Light, Oct 1993, page 132


Recipe Introduction

Cooking Light Notes: This "faux-fried" chicken from Tammy Brewer, of Columbia, Missouri, received raves in our Test Kitchens. Tammy says her 4-year-old daughter likes it, too, and she gets excited when Mom is preparing what she calls Sesame Street chicken.

List of Ingredients

2 Tablespoons low-sodium soy sauce
4 skinned chicken breast halves (6-ounce)
3 Tablespoons sesame seeds
2 Tablespoons all-purpose flour
1/4 Teaspoon salt
1/4 Teaspoon pepper
Vegetable cooking spray
1 Tablespoon reduced-calorie margarine melted


Recipe

Place soy sauce in a shallow dish; add chicken, turning to coat. Remove chicken from soy sauce; discard soy sauce. Combine sesame seeds and next 3 ingredients in a large zip-top heavy-duty plastic bag. Add chicken; seal bag, and shake to coat chicken with sesame seed mixture. Place chicken in a 13- x 9- x 2-inch baking dish coated with cooking spray. Drizzle margarine over chicken. Bake at 400 deg for 45 minutes or until done. Yield: 4 servings (serving size: 1 chicken breast half).


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Per serving: 224 Calories; 7g Fat (27% calories from fat); 34g Protein; 5g Carbohydrate; 81mg Cholesterol; 560mg Sodium
Food Exchanges: 1/2 Starch/Bread; 4 1/2 Lean Meat; 1 Fat