WC Jan/Feb Recipe Exchange - Light Dishes

Let me start off by saying how excited I was to have a healthy option for our exchange!! I started WW in November and our Christmas Exchange left me wanting to eat the whole cake I made! Joseph loved this meal partially because he loves anything with honey and soy sauce in it :) It was tasty and I'd definitely make it again.

Source: December issue of Every Day Foods

Lighter Sesame Chicken

  • 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

Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli. Cook rice according to package instructions.

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.

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.

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.

Serves 4
Chicken is 6 WW points
Rice is 3 WW points


Ally said...

That looks delicious!

Brooke said...

Yay! I submitted that one :) Joe and I really liked it as well.

Sarah said...

I was interested in this recipe when I saw it in the magazine. I may have to try it now.


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