Preparation time
25 minutes
Ready in
47 minutes
Cooking Time: 7 minutes
Baking Time: 15 minutes
Makes
4 Servings
Ingredients
- 1 cup (250 mL) panko bread crumbs
- 3 tbsp (45 mL) sesame seeds
- 500 g skinless boneless Ontario Chicken Breasts
- 3 tbsp (45 mL) cornstarch
- 1 Ontario Egg, whisked
- 2 tsp (10 mL) vegetable oil
- 2 Ontario Greenhouse Sweet Peppers, chopped
- 1 Ontario Onion, chopped
- 1/2 cup (125 mL) no salt added chicken broth
- 3 tbsp (45 mL) Ontario Honey
- 2 tbsp (25 mL) each soy sauce and sesame oil
- 1 tbsp (15 mL) each brown sugar and rice vinegar
- 2 cloves garlic, pressed
Instructions
In shallow bowl, combine panko and 2 tbsp (25 mL) of the sesame seeds. Cut chicken into bite-size pieces; place in medium bowl. Sprinkle with 2 tbsp (25 mL) of the cornstarch; toss to coat. Add egg; toss. Dredge chicken in breadcrumb mixture; press firmly to coat. Place on large, rimmed baking sheet sprayed with cooking oil. Lightly spray chicken with cooking oil. Bake in 450°F (230°C) oven for 15 minutes until chicken is no longer pink inside.
In small bowl, combine remaining cornstarch with 2 tbsp (25 mL) cold water. Set aside.
In large deep skillet or wok, heat oil over medium-high heat. Stir-fry peppers and onion until tender crisp about 5 minutes. Remove to medium bowl.
Return skillet to stovetop. Add broth, honey, soy sauce, sesame oil, brown sugar, rice vinegar and garlic; bring to boil. Stir in cornstarch mixture; cook until thickened, about 1 minute. Remove from heat, stir in pepper mixture and chicken; toss to coat. Sprinkle with remaining sesame seeds.
Nutritional Information
1 Serving:
- Protein: 35 grams
- Fat: 17 grams
- Carbohydrates: 50 grams
- Calories: 490
- Fiber: 3 grams
- Sodium: 785 mg