Wednesday, June 8, 2011

Sesame Chicken without the Guilt

I tried this recipe out in the hope of finding something that would satisfy a Chinese food craving without loading up on calories. The chicken is pan-fried rather than deep-fried, but just as tasty. We both loved it and I know it will become a regular on our dinner table.

The original recipe from Martha Stewart calls for broccoli, but I had green beans in my fridge to be used up. They worked really well. I think snow peas or capsicum (bell pepper) would also be really tasty. See what you think!

Sesame Chicken
Adapted from Martha Stewart's recipe

3/4 cup rice
3 tablespoons honey
2 tablespoons sesame seeds
2 tablespoons soy sauce
1 garlic clove, crushed
2 large egg whites
1/4 cup cornstarch
600g (1 1/2 lbs) skinless chicken breasts, cut into 2-inch chunks
Coarse salt and ground pepper
3 tablespoons vegetable oil, such as canola or safflower
4 scallions, thinly sliced
Couple of handfuls of green beans, ends removed
  1. Cook rice according to package instructions.
  2. Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, and garlic. Set aside.
  3. Heat a tablespoon of the oil in a non-stick skillet over medium-high heat. Saute the green beans until they start to turn a little brown, about 8 minutes. Set aside.
  4. In a large bowl, whisk together egg whites and cornstarch. Add chicken; season with salt and pepper, and toss to coat.
  5. In a large non-stick skillet, heat 1 tablespoon oil over medium-high. Add half the chicken; cook, turning occasionally, until golden and opaque throughout, 6 to 8 minutes. Transfer to a plate; repeat with remaining tablespoon oil and chicken.
  6. Return all the chicken and beans to skillet; add reserved sauce and scallions, and toss to coat.
  7. Serve on a bed of rice.
Warning: It really is important to use a non-stick pan for this recipe. The first time I tried it I used a regular frying pan and the chicken ended up sticking to it and the kitchen was very smoky! Works beautifully with the non-stick though. 

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