Sweet, savory chicken

April 08, 2009|By Linda Gassenheimer | Linda Gassenheimer,McClatchy-Tribune

Honey, ginger and soy sauce lend a sweet-savory flavor to this quick-cooked chicken. A coating of sesame seeds brightens the dish and adds crunch.

Toasted sesame seeds and sesame oil have a rich flavor. Instead of toasting the seeds, I buy a jar of them already toasted in the sushi section of the supermarket. Toasted sesame oil, found in the Asian section, is good to keep on hand for flavoring vegetables and salads.

Boneless, skinless chicken breasts can be used instead of thighs; cook to 170 degrees. The sweet savoriness of the sauce calls for an off-dry wine, such as a riesling.

sesame-seared chicken

(makes 2 servings)

1 tablespoon honey

1/4 teaspoon ground ginger

2 teaspoons low-sodium soy sauce

olive oil spray

3/4 pound boneless, skinless chicken thighs, opened flat

2 tablespoons sesame seeds

Mix honey with ginger and soy sauce; set aside.

Heat a nonstick skillet over medium-high heat and spray with oil. Saute chicken 5 minutes; turn and saute 3 more minutes (a meat thermometer should read 180 degrees).

Pour reserved sauce over chicken and let it warm in skillet for about 30 seconds, turning chicken to coat both sides. Remove to dinner plates and sprinkle with sesame seeds.

Per serving: : 321 calories, 14 grams fat, 3 grams saturated fat, 138 milligrams cholesterol, 36 grams protein, 12 grams carbohydrate, 1 gram fiber, 349 milligrams sodium

Analysis provided by the Miami Herald.

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