Light Lemon-Sesame Chicken

Dairy Free
Health score
17%
Light Lemon-Sesame Chicken
30 min.
4
346kcal

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 30 minutes? Look no further than this Light Lemon-Sesame Chicken! Perfect for lunch or dinner, this dish is not only dairy-free but also packed with flavor and nutrition. With tender, pounded chicken breasts coated in a delightful blend of Bisquick Heart Smart® mix, paprika, and toasted sesame seeds, each bite is a burst of savory goodness.

The zesty lemon sauce, made with fresh lemon juice and a hint of grated lemon peel, adds a refreshing tang that perfectly complements the chicken. Plus, the addition of green onions provides a lovely crunch and a pop of color, making this dish as visually appealing as it is tasty. With only 346 calories per serving, you can indulge without the guilt!

This recipe is ideal for busy weeknights or when you want to impress guests with minimal effort. The combination of protein, healthy fats, and carbohydrates ensures a balanced meal that will keep you satisfied. So, roll up your sleeves and get ready to whip up this delightful dish that will surely become a favorite in your household!

Ingredients

  • 1.3 lb chicken breast boneless skinless
  • 0.3 cup eggs fat-free
  • tablespoons juice of lemon 
  • 0.5 cup baking mix bisquick heart smart®
  • 0.5 teaspoon paprika 
  • tablespoons sesame seed toasted
  • tablespoon vegetable oil 
  • 0.5 cup chicken broth (from 32-oz carton)
  • tablespoons sugar 
  • tablespoons juice of lemon 
  • teaspoons cornstarch 
  • teaspoon lemon zest grated
  • tablespoons spring onion sliced

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • plastic wrap
  • ziploc bags
  • rolling pin
  • meat tenderizer

Directions

  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.
  5. Add chicken; cook 6 to 8 minutes, turning once, until chicken is no longer pink in center.
  6. 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.

Nutrition Facts

Calories346kcal
Protein40.08%
Fat34.16%
Carbs25.76%

Properties

Glycemic Index
38.02
Glycemic Load
6.5
Inflammation Score
-5
Nutrition Score
19.944347682207%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.21mg
Kaempferol
0.04mg
Quercetin
0.38mg

Nutrients percent of daily need

Calories:345.91kcal
17.3%
Fat:12.98g
19.97%
Saturated Fat:2.69g
16.79%
Carbohydrates:22.02g
7.34%
Net Carbohydrates:20.96g
7.62%
Sugar:11.42g
12.69%
Cholesterol:148.1mg
49.37%
Sodium:487.82mg
21.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.26g
68.51%
Vitamin B3:15.78mg
78.89%
Selenium:52.77µg
75.39%
Vitamin B6:1.15mg
57.27%
Phosphorus:445.11mg
44.51%
Vitamin B5:2.42mg
24.2%
Vitamin B2:0.31mg
18.46%
Potassium:624.32mg
17.84%
Vitamin B1:0.23mg
15.15%
Magnesium:58.81mg
14.7%
Vitamin K:13.97µg
13.3%
Copper:0.25mg
12.41%
Iron:1.93mg
10.73%
Vitamin C:8.76mg
10.62%
Folate:40.55µg
10.14%
Manganese:0.2mg
9.99%
Zinc:1.47mg
9.81%
Calcium:87.03mg
8.7%
Vitamin B12:0.48µg
8.05%
Vitamin E:0.86mg
5.74%
Vitamin A:280.28IU
5.61%
Fiber:1.06g
4.24%
Vitamin D:0.45µg
2.97%