Last night we tried the Lighter Sesame Chicken on Page 37 in the current issue of Everyday Food (#48, December 2007). I loved it and the leftovers tasted great today, too. One package of Costco's new sealed boneless chicken breasts (2 large per) was just the right amount. 
I skipped the scallions, only used 1 tablespoon of soy sauce (low sodium) instead of 2, subbed green beans for the broccoli and used Minute Brand Brown Rice.
I skipped the scallions, only used 1 tablespoon of soy sauce (low sodium) instead of 2, subbed green beans for the broccoli and used Minute Brand Brown Rice.
The verdict:
Me-Yum! Loved it.
T-Would consider it OK for rotation, maybe every 4-6 weeks
L-Had to bribe her with a Costco cheese danish (which FYI freeze nicely for a few weeks when wrapped with Saran Wrap Press and Seal...in the freezer, out of temptation sight)
Here's the recipe!
Lighter Sesame Chicken from Everyday Food #48, December 2007
Saute’ed in a little oil instead of deep fried, the sauce is less-sweet and brown rice is more nutritious than white!
I changed it up for us by reducing the soy sauce to one tablespoon and substituting carrots or green beans for the broccoli. I also use Trader Joe’s Organic Microwavable Brown Rice - easy! I skip the scallions and use a few shakes of garlic powder instead of garlic cloves. The original recipe follows.
3/4 cup brown rice
3 tablespoons honey
2 tablespoons sesame seeds
2 tablespoons soy sauce
1 garlic clove, finely chopped or crushed with a garlic press
2 large egg whites
1/4 cup cornstarch
1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks
Coarse salt and ground pepper
2 tablespoons vegetable oil, such as safflower
4 scallions, thinly sliced
1 1/2 pounds broccoli, cut into large florets, stems peeled and thinly sliced
STEP 1
Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli. Cook rice according to package instructions.
STEP 2
Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, 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.
STEP 3
In a large nonstick 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. Return all the chicken to skillet; add reserved sauce and scallions, and toss to coat.
STEP 4 Meanwhile, place saucepan with steamer basket over high heat; bring water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve sesame chicken with broccoli and rice.
Here's the recipe!
Lighter Sesame Chicken from Everyday Food #48, December 2007
Saute’ed in a little oil instead of deep fried, the sauce is less-sweet and brown rice is more nutritious than white!
I changed it up for us by reducing the soy sauce to one tablespoon and substituting carrots or green beans for the broccoli. I also use Trader Joe’s Organic Microwavable Brown Rice - easy! I skip the scallions and use a few shakes of garlic powder instead of garlic cloves. The original recipe follows.
3/4 cup brown rice
3 tablespoons honey
2 tablespoons sesame seeds
2 tablespoons soy sauce
1 garlic clove, finely chopped or crushed with a garlic press
2 large egg whites
1/4 cup cornstarch
1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks
Coarse salt and ground pepper
2 tablespoons vegetable oil, such as safflower
4 scallions, thinly sliced
1 1/2 pounds broccoli, cut into large florets, stems peeled and thinly sliced
STEP 1
Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli. Cook rice according to package instructions.
STEP 2
Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, 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.
STEP 3
In a large nonstick 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. Return all the chicken to skillet; add reserved sauce and scallions, and toss to coat.
STEP 4 Meanwhile, place saucepan with steamer basket over high heat; bring water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve sesame chicken with broccoli and rice.
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