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Light Lemon-Sesame Chicken

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Betty Crocker Kitchens
Updated Dec 3, 2018
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Try an Asian twist with chicken tonight, and do it all in just 30 minutes.

Light Lemon-Sesame Chicken

  • Prep Time 30 min
  • Total 30 min
  • Servings 4
  • Ingredients 13
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Ingredients

Chicken

  • 4 boneless skinless chicken breasts (about 1 1/4 lb)
  • 1/4 cup fat-free egg product or 1 egg
  • 2 tablespoons lemon juice
  • 1/2 cup Bisquick Heart Smart® mix
  • 1/2 teaspoon paprika
  • 2 tablespoons toasted sesame seed
  • 1 tablespoon canola or vegetable oil

Sauce

  • 1/2 cup Progresso™ chicken broth (from 32-oz carton)
  • 3 tablespoons sugar
  • 2 tablespoons lemon juice
  • 2 teaspoons cornstarch
  • 1 teaspoon grated lemon peel
  • 2 medium green onions, sliced (2 tablespoons)

Instructions

  • Step 
    1
    Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.
  • Step 
    2
    In small bowl, beat egg product and 2 tablespoons lemon juice with fork or wire whisk. In 1-gallon resealable food-storage plastic bag, mix Bisquick mix, paprika and sesame seed.
  • Step 
    3
    Dip chicken into egg mixture, then place in mixture in bag. Shake until chicken breasts are well coated.
  • Step 
    4
    In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 6 to 8 minutes, turning once, until chicken is no longer pink in center.
  • Step 
    5
    Meanwhile, in 1-quart saucepan, heat all sauce ingredients except onions over medium heat, stirring occasionally, until thickened and bubbly. Spoon sauce over chicken before serving; sprinkle with onions.

Nutrition

340 Calories
11g Total Fat
35g Protein
24g Total Carbohydrate
11g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
340
Calories from Fat
100
Total Fat
11g
17%
Saturated Fat
2g
9%
Trans Fat
0g
Cholesterol
85mg
29%
Sodium
400mg
17%
Potassium
370mg
10%
Total Carbohydrate
24g
8%
Dietary Fiber
1g
4%
Sugars
11g
Protein
35g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
4%
4%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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