Sweet 'n Sticky Sesame Chicken

Total Time: 35 mins Preparation Time: 20 mins Cook Time: 15 mins

Ingredients

• Servings: 2
• 10 ounces raw boneless skinless chicken breasts, cut into nuggets
• salt and black pepper
• 1/4 cup fat-free liquid egg substitute (like egg beaters original)
• 1/4 cup whole wheat flour
• 1/4 cup fat-free chicken broth
• 1 tablespoon cornstarch
• 2 tablespoons sugar-free pancake syrup
• 2 tablespoons seasoned rice vinegar
• 1 tablespoon ketchup
• 1/2 tablespoon light soy sauce
• 1/2 teaspoon sesame oil
• 1/2 teaspoon crushed garlic
• 1 teaspoon sesame seeds
• 2 tablespoons thinly sliced scallions
• red pepper flakes

Recipe

• 1 preheat oven to 375 degrees. spray a baking sheet with nonstick spray.
• 2 place chicken in a large bowl and season with salt and pepper. top with egg substitute and toss to coat.
• 3 put flour in wide bowl. one at a time, shake nuggets to remove excess egg and coat with flour. evenly lay on the baking sheet. bake for 10 minutes, or until chicken is cooked through.
• 4 to make the sauce, combine broth with cornstarch in a nonstick skillet; whisk to dissolve. set heat to medium low. add syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. mix well. cook and stir until thick enough to coat a spoon, 2 - 3 minutes.
• 5 remove skillet from heat. add chicken and toss to coat.
• 6 plate and sprinkle with sesame seeds and scallions. if you like, add a sprinkle of red pepper flakes. eat up!
• 7 makes 2 servings.