Sunday, January 18, 2009

Lighter Sesame Chicken and Fried Rice

Well, I am usually a little skeptical of recipes that have any "diet" buzz words in them but my friend Jen assured me this one was really worth a try.  This is the second time I've made this chicken and  will not be the last.  Whether it's "light" because, as the recipe describes, it "is sauteed in a little oil instead of deep fried" or because it is perfectly light in flavor (but in a really good way-Jon usually steers clear of chinese food since it tends to be heavy and globby), either way "light" is not a bad thing in this recipe and you'll be gobbling it up as if you never knew it was healthier for you.

Lighter Sesame Chicken
Jen Henrie/FOOD magazine

3 Tbs honey
2 Tbs sesame seeds
2 Tbs soy sauce
1 garlicclove, finely chopped
2 large egg whites
1/4 cup cornstarch
3 large boneless, skinless chicken breasts, cut into 1 inch chunks
salt and pepper
2 Tbs vegetable oil
4 scallions, thinly sliced

In a small bowl combine honey, soy sauce, sesame seeds and garlic.  Set aside.  In a large bowl whisk together egg whites and cornstarch.  Add chicken; season with salt and pepper, and toss to coat.

In a large nonstick skillet, heat 1 Tbs oil over med-high heat.  Add half the chicken; cook turning occasionally, until golden brown and opaque throughout.   *Note:  For me, at least, when i put the chicken in it turns into a kind of chicken-cornstarch pancake once it hits the oil, so make sure to cut through and separate the individual pieces with a spoon or spatula.
  Transfer to a plate; repeat with remaining chicken.  Return ll chicken to skillet; add reserved sauce and scallions, toss to coat.

I like to serve this with steamed broccoli and fried brown rice.

Fried Rice
Leah Matthews

There aren't any measurments because i just do it by eye and by what I have already in my freezer or fridge according to how much rice I'm making.

brown rice, cooked
scrambled eggs, cooked
frozen peas and carrots
green onion, sliced
sesame seeds
onion, chopped
soy sauce. to taste, but go slow; you can always add more

Saute onion and garlic in lots of butter (enough to fry rice in later) until onion is tender.  Add all remaining ingredients and toss to mix.  Cook until heated through.

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