Sesame Crusted Chicken

 

serves: 4 – size: 1 chicken breast – calories: 240 -carbs: 6g – fat: 13g – WWP+: 7

Ingredients

  • 2 tbsp reduced sodium soy sauce
  • 1 tbsp brown sugar
  • 2 tbsp garlic, minced
  • 1 tsp sesame oil
  • 4-4oz boneless skinless chicken breasts
  • 1/2 cup sesame seeds
  • 1 tbsp olive oil
  • 1 tbsp margarine

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Directions

  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 hrs.
  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 min. Carefully turn chicken and cook for an additional 3-6 min or until chicken is thoroughly cooked and sesame seeds are toasted. Serve hot.

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Sesame Crusted Chicken

Ingredients

  • 2 tbsp reduced sodium soy sauce
  • 1 tbsp brown sugar
  • 2 tbsp garlic, minced
  • 1 tsp sesame oil
  • 4-4oz boneless skinless chicken breasts
  • 1/2 cup sesame seeds
  • 1 tbsp olive oil
  • 1 tbsp margarine

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 hrs.
  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 min. Carefully turn chicken and cook for an additional 3-6 min or until chicken is thoroughly cooked and sesame seeds are toasted. Serve hot.
http://revampfitness.com/sesame-crusted-chicken/

 

 

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