skinny sesame crusted chicken
This is ordinarily a very high fat dish. I reduced the fat after tweaking the recipe, way down to 11 grams of fat per serving. The original recipe had 40 grams of fat per serving. It is still full of flavor,and so delicious. Enjoy!!!
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yield
6 serving(s)
prep time
20 Min
cook time
30 Min
method
Bake
Ingredients For skinny sesame crusted chicken
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2 lbor 14 chicken breast tenderloins
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3egg whites beaten
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1 Tbspwater
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1 Tbsptamari soy sauce
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1 tspsalt
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1/2 tspblack pepper
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1/2 cflour
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1 csesame seeds
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2 Tbspbutter
- MUSHROOM SAUCE
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10 ozpackage baby bella sliced mushrooms
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1 Tbspbutter
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1/2 cchicken stock divided plus 5 tablespoons
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3/4 cfat free half and half (half skim milk & half fat free cream)
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1/4 cflour
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1 tspsalt
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1/2 tspblack pepper
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1 Tbspdried parsley
How To Make skinny sesame crusted chicken
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1Heat oven to 400 degree's. Line a sheet pan with non stick foil. Whisk the egg whites with the water, Tamari soy sauce,salt,and pepper
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2Measure flour, and put on plate.On another plate measure the Sesame seeds.
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3Coat the chicken tenders with flour. Dip in the soy egg mixture,and coat in Sesame seeds. Move to an empty platter.
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4Melt 2 tablespoons of butter. Coat the non sick foil lined pan with half the butter. Place the Sesame coated chicken on sheet pan. Drizzle the remaining butter equally on top of tenders.
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5bake at 400 degree's for 15 minutes. Flip the chicken and cook an additional 15 minutes,or until golden brown.
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6While chicken is baking. Make the mushroom sauce. Place 1 tablespoon of butter, 5 tablespoons of chicken stock,and the sliced mushrooms in a non stick sauce pan. Cook on medium high until done.
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7Add flour,and stir to combine well.Add 1/2 cup chicken stock,3/4 cup fat free half and half,salt,and pepper to taste,and parsley. Stir on medium heat until it becomes thickened like gravy. if it gets to thick add more chicken stock. a little at a time,and continue cooking while stirring.
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8place 3 tenders on plate,and top with Mushroom sauce.
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9Note: If you don't mind the fat.use 3 whole eggs for dipping chicken. Use 1/4 cup of butter to fry mushrooms. Omit chicken stock. In sauce use another 1/2 cup of butter,and regular half and half,and no chicken stock.
- Last Step: Don't forget to share! Make all your friends drool by posting a picture of your finished recipe on your favorite social network. And don't forget to tag Just A Pinch and include #justapinchrecipes so we can see it too!
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