Video: ‘Slim and Scrumptious’ recipes
Recipe: Sesame chicken tenders
Thanks to the yummy, sweet sauce, your kids will gobble up these protein-packed chicken tenders. My addictive topping is made with easily acquired Asian ingredients — rice vinegar, soy sauce, sesame oil — that will keep for months and come in handy for other recipes. To coat the chicken I use panko bread crumbs for extra crunch. If you’re lucky enough to find whole wheat panko, fantastic, but don’t worry if you can only find standard white — for this recipe, it’s perfectly fine. I’m pretty positive this recipe will win over your fussiest family member and soon work its way into your regular dinner rotation.
- For sesame sauce
- 1 cup low-fat, unsalted or reduced sodium chicken broth
- 1 tablespoon grated or finely minced fresh ginger root
- 4 cloves garlic, finely minced
- 2 tablespoons ketchup
- 2 tablespoons low sodium soy sauce
- 1 tablespoon unseasoned rice (rice wine) vinegar
- 1 tablespoon honey
- 1 1/2 tablespoons sesame oil
- 1 1/2 tablespoons cornstarch
- For chicken tenders
- 2 egg whites
- 1 cup panko breadcrumbs
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 1/2 pounds boneless, skinless chicken breasts, sliced into strips
Prepare the sesame sauce: In a small (1- to 2-quart) saucepan combine the chicken broth, ginger, garlic, ketchup, soy sauce, rice wine vinegar, honey and sesame oil. Bring to a simmer over medium heat.
In a small bowl or cup combine the cornstarch with 3 tablespoons water.
Add the cornstarch mixture to sauce and stir. Simmer 2 to 3 minutes, stirring occasionally; mixture will develop into a thick glaze. Turn off heat and cover to keep warm while preparing the chicken tenders.
In a shallow bowl lightly beat the egg whites until frothy.
In a second shallow bowl, combine the panko breadcrumbs with salt and pepper.
With tongs or your fingers, dip each chicken strip into the egg white, then lightly coat with panko. Place breaded chicken strip onto a plate. Repeat until all chicken strips are breaded.
Liberally coat a large skillet or sauté pan with oil spray and preheat over medium-high heat.
Add first batch of chicken tenders to the skillet in a single layer, taking care not to overcrowd the pan. Cook until golden brown on first side, 2 to 3 minutes.
Using tongs, flip the chicken tenders and cook until browned on the second side and chicken is cooked through, 2 to 3 minutes. Transfer to a clean plate and recoat the skillet with oil spray. Repeat until all chicken tenders are cooked.
To serve, drizzle the chicken tenders with sesame sauce, or serve sauce on the side for dipping.
Calories: 350, protein: 45 g, total fat: 8 g, saturated fat: 1 g, cholesterol: 95 mg, sodium: 745 mg, carbohydrates: 22 g
Makes 4 servings
© 2013 NBCNews
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