Light Lemon-Sesame Chicken

Light Lemon-Sesame Chicken

Try an Asian twist with chicken tonight, and do it all in just 30 minutes.

Prep Time

30

Minutes

Total Time

30

Minutes

Makes

4

servings

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)
  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.
  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.
  3. Dip chicken into egg mixture, then place in mixture in bag. Shake until chicken breasts are well coated.
  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.
  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.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Did You Know?
Toasted sesame seed is available in the spice section or Asian-foods aisle of the supermarket.
Serve-With
Serve with cooked lo mein noodles, snow pea pods and fortune cookies.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 340
    • (Calories from Fat 100),
  • Total Fat 11g
    • (Saturated Fat 2g,
    • Trans Fat 0g),
  • Cholesterol 85mg;
  • Sodium 400mg;
  • Total Carbohydrate 24g
    • (Dietary Fiber 1g,
    • Sugars 11g),
  • Protein 35g;
Percent Daily Value*:
    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 Choices:
    • 1 1/2;
    *Percent Daily Values are based on a 2,000 calorie diet.