Oven-Fried Sesame Chicken

In this tasty take on crispy chicken, your oven replaces the fryer

If you’re getting tired of chicken, don’t give up yet! The sesame and soy add even more protein and flavor without the fat to an already low-fat cut of chicken. Remember that lighter breast meat, trimmed of skin and fat, is lower in saturated fats than the darker meat from the thigh or back.

Makes 4 servings

Ingredients:

1 pound skinless chicken breast, divided into 4 servings
2 Tablespoons low-sodium soy sauce
4 Tablespoons sesame seeds
2 Tablepoons flour
1/4 teaspoon salt
1/4 teaspoon pepper
Olive oil spray

Instructions:

Preheat oven to 400 degrees F. Place soy sauce in shallow dish, and coat chicken. In another shallow bowl, combine sesame seeds, flour, salt and pepper. Remove chicken from soy sauce and coat in flour mixture.

Spray a 13 x 9-inch baking dish with olive oil spray, add chicken, and spray each breast once. Bake for 30 minutes or until done.

Updated August 31, 2021