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Light Lemon-Sesame Chicken

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Light Lemon-Sesame Chicken
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4
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Try an Asian twist with chicken tonight, and do it all in just 30 minutes.

Ingredients

Chicken

4
boneless skinless chicken breasts (about 1 1/4 lb)
1/4
cup fat-free egg product or 1 egg
2
tablespoons lemon juice
1/2
cup Bisquick Heart Smart® mix
1/2
teaspoon paprika
2
tablespoons toasted sesame seed
1
tablespoon canola or vegetable oil

Sauce

1/2
cup Progresso™ chicken broth (from 32-oz carton)
3
tablespoons sugar
2
tablespoons lemon juice
2
teaspoons cornstarch
1
teaspoon grated lemon peel
2
medium green onions, sliced (2 tablespoons)

Directions

  • 1 Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.
  • 2 In small bowl, beat egg product and 2 tablespoons lemon juice with fork or wire whisk. In 1-gallon resealable food-storage plastic bag, mix Bisquick mix, paprika and sesame seed.
  • 3 Dip chicken into egg mixture, then place in mixture in bag. Shake until chicken breasts are well coated.
  • 4 In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 6 to 8 minutes, turning once, until chicken is no longer pink in center.
  • 5 Meanwhile, in 1-quart saucepan, heat all sauce ingredients except onions over medium heat, stirring occasionally, until thickened and bubbly. Spoon sauce over chicken before serving; sprinkle with onions.
Tips  

Toasted sesame seed is available in the spice section or Asian-foods aisle of the supermarket.

Serve with cooked lo mein noodles, snow pea pods and fortune cookies.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
340
(
Calories from Fat
100
)
Daily Value
Total Fat
11g
17%
(
Saturated Fat
2g
9%
,
Trans Fat
0g
)
Cholesterol
85mg
29%
Sodium
400mg
17%
Potassium
370mg
10%
Total Carbohydrate
24g
8%
(
Dietary Fiber
1g
4%
,
Sugars
11g
)
Protein
35g
Daily Value*:
Vitamin A
6%
6%
Vitamin C
4%
4%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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