Everyday Food
Say "open sesame" to a Chinese-restaurant classic that's no longer a guilty pleasure. Our chicken is sauteed in a little oil instead of deep fried. The less-sweet sauce has fewer calories than a standard recipe, and, nutritionally, brown rice beats white.
Prep: 40 minutes
Total: 40 minutes
Ingredients
Serves 4
* 3/4 cup brown rice
* 3 tablespoons honey
* 2 tablespoons sesame seeds
* 2 tablespoons soy sauce
* 1 garlic clove, finely chopped or crushed with a garlic press
* 2 large egg whites
* 1/4 cup cornstarch
* 1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks
* Coarse salt and ground pepper
* 2 tablespoons vegetable oil, such as safflower
* 4 scallions, thinly sliced
* 1 1/2 pounds broccoli, cut into large florets, stems peeled and thinly sliced
Directions
1. Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli. Cook rice according to package instructions.
2. Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, and garlic; set aside. In a large bowl, whisk together egg whites and cornstarch. Add chicken; season with salt and pepper, and toss to coat.
3. In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Add half the chicken; cook, turning occasionally, until golden and opaque throughout, 6 to 8 minutes. Transfer to a plate; repeat with remaining tablespoon oil and chicken. Return all the chicken to skillet; add reserved sauce and scallions, and toss to coat.
4. Meanwhile, place saucepan with steamer basket over high heat; bring water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve sesame chicken with broccoli and rice.
