Sesame Chicken



  • 1/8 cup whole-wheat flour
  • 5 oz. raw boneless skinless chicken breast, cut into nuggets
  • 1/8 cup fat-free liquid egg substitute
  • 1/8 cup fat-free chicken broth
  • 1/2 tbsp. cornstarch
  • 1 tbsp. sugar-free pancake syrup
  • 1 tbsp. seasoned rice vinegar
  • 1/2 tbsp. ketchup
  • 1/4 tbsp. reduced-sodium/lite soy sauce
  • 1/4 tsp. sesame oil
  • 1/4 tsp. crushed garlic
  • 1/2 tsp. sesame seeds
  • 1 tbsp. thinly sliced scallions
  • Optional seasoning: red pepper flakes


Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Place flour in a wide bowl.

Place chicken in a large bowl, top with egg substitute, and toss to coat.

One at a time, shake nuggets to remove excess egg and coat with flour. Evenly lay on the baking sheet.

Bake until chicken is cooked through, about 10 minutes.

In a medium bowl, combine broth, cornstarch, syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Whisk until cornstarch has dissolved.

Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir broth mixture until thickened, 1 to 2 minutes.

Remove skillet from heat, add chicken, and toss to coat. Serve topped with sesame seeds and scallions!

Nutritional Information:

  • Calories: 301
  • Fat: 4 g
  • Sodium: 859 mg
  • Carbs: 26.5 g
  • Fiber: 25 g
  • Sugars: 7 g
  • Protein: 38 g

Sesame Chicken

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