Sesame Microwave Chicken
Courtesy of the National Broiler Council's Web Site,www.eatchicken.com.
- 4 skinless, boneless chicken breast halves cut in strips
- 4 T soy sauce
- 2 T lemon juice
- 1 T olive oil
- 1 clove garlic, minced
- 1 T butter-flavored margarine
- 1/2 cup finely chopped onion
- 1 T cornstarch
- 1 t. fresh grated ginger
- 1/2 cup chicken broth, heated
- 1/4 cup toasted sesame seeds
In microwave-safe measuring cup, mix together soy sauce, lemon juice, olive oil and garlic. Microwave on high until boiling, about 2 minutes. Place chicken strips in bowl and pour hot sauce over all; let sit about 10 minutes. Arrange chicken strips on microwave rack in baking dish, pouring sauce over strips. Microwave on medium about 2-1/2 minutes; rotate dish and microwave on medium about 2-1/2 minutes more or until strips are opaque and fork can be inserted with ease.
While chicken is cooking, place margarine in nonstick fry pan and melt over medium temperature. Add onions and sautÃ© until clear, about 5 minutes. Stir in cornstarch and ginger. When chicken has cooked in microwave, drain off all liquid (about 1/2 cup) and add this to warm broth to make 1 cup.
Place chicken in microwave-safe serving dish. Slowly add broth mixture to onion mixture in fry pan; bring to a boil over high heat and cook, stirring, about 2 minutes. Pour hot sauce over chicken and microwave on high about 2 minutes. Stir in toasted sesame seeds. Serve over rice or with oriental noodles.
(Serves 4; 245 calories; 27.9 grams of protein; total fat 4 grams; saturated fat .91 grams; carbohydrates 25.1 grams; cholesterol 73 milligrams; sodium 324 milligrams.)