Sesame-Crusted Chicken

Nutty and crunchy sesame seeds make a delicious coating on tender chicken in this simple recipe.

INGREDIENTS

  • 2 tablespoons low-sodium soy sauce
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger root
  • 1 tablespoon brown sugar
  • 1 teaspoon sesame oil
  • 4 (4-ounce) boneless, skinless chicken breasts
  • ½ cup sesame seeds
  • 3 tablespoons olive oil
  • 1 tablespoon butter
  1. In large food storage heavy-duty plastic bag, combine soy sauce, garlic, ginger root, brown sugar, and sesame oil and mix well. Add chicken; seal bag, and squish to coat chicken with marinade. Place in bowl and refrigerate for 8 hours.

  2. When ready to eat, remove chicken from marinade; discard marinade. Dip chicken in sesame seeds to coat on all sides.

  3. Heat olive oil and butter in large skillet over medium heat. Add chicken and cook for 5 minutes.

  4. Carefully turn chicken and cook for 3–6 minutes on second side or until chicken is thoroughly cooked and sesame seeds are toasted. Serve immediately.

Serves 4

Calories: 363.65

Fat: 20.83 grams

Saturated fat: 4.15 grams

Dietary fiber: 2.24 grams

Sodium: 250.28 mg

Cholesterol: 99.28 mg

Sesame Seeds

Sesame seeds are high in an antioxidant called lignan, which can lower cholesterol along with reducing blood pressure. These tiny, nutty seeds are also high in monounsaturated fats, which can raise HDL cholesterol levels. Because they are high in fat they can go rancid easily; store them, tightly covered, in the refrigerator.

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