Sesame Crusted Chicken

Gluten Free
Dairy Free
Low Fod Map
Health score
21%
Sesame Crusted Chicken
35 min.
6
363kcal

Suggestions


Are you ready to elevate your dinner game with a dish that's not only delicious but also caters to various dietary needs? Look no further than this Sesame Crusted Chicken! Perfectly gluten-free, dairy-free, and low FODMAP, this recipe is a fantastic choice for anyone looking to enjoy a wholesome meal without compromising on flavor.

In just 35 minutes, you can whip up a delightful main course that serves six people, making it ideal for family dinners or gatherings with friends. Each serving packs a satisfying 363 calories, with a balanced caloric breakdown that includes a hearty dose of protein. The crispy sesame crust adds a delightful crunch, while the tender chicken breast remains juicy and flavorful.

This dish is not only a feast for the taste buds but also a visual delight, with its golden-brown exterior that promises a satisfying crunch in every bite. Whether you're serving it for lunch or dinner, this Sesame Crusted Chicken is sure to impress your guests and leave them asking for seconds. So grab your frying pan and get ready to create a meal that’s as nutritious as it is delicious!

Ingredients

  • large egg whites 
  • 1.3 teaspoons salt 
  • 4.5 oz sesame seed 
  •  chicken breast halves boneless skinless ()
  • 0.3 cup vegetable oil 

Equipment

  • frying pan
  • whisk
  • plastic wrap
  • rolling pin
  • tongs
  • meat tenderizer

Directions

  1. If chicken breasts are more than 1/2 inch thick, put them between 2 sheets of plastic wrap and gently pound with flat side of a meat pounder or with a rolling pin until 1/2 inch thick.
  2. Whisk together egg whites and 1/2 teaspoon salt in a shallow dish until whites are loosened but not foamy. Put sesame seeds in another shallow dish. Pat chicken dry and sprinkle with remaining 3/4 teaspoon salt. Dip chicken, 1 piece at a time, in egg whites, letting excess drip off, then dredge in sesame seeds.
  3. Transfer to a wax-paper-lined tray.
  4. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Reduce heat to moderate and cook 3 pieces of chicken, turning over once with tongs, until coating is golden and chicken is cooked through, 10 to 12 minutes, then transfer to a plate.
  5. Remove any browned sesame seeds from skillet, then cook remaining chicken.

Nutrition Facts

Calories363kcal
Protein31.59%
Fat62.88%
Carbs5.53%

Properties

Glycemic Index
5.83
Glycemic Load
0.87
Inflammation Score
-5
Nutrition Score
21.112608852594%

Nutrients percent of daily need

Calories:363.43kcal
18.17%
Fat:25.62g
39.41%
Saturated Fat:3.97g
24.79%
Carbohydrates:5.07g
1.69%
Net Carbohydrates:2.56g
0.93%
Sugar:0.14g
0.16%
Cholesterol:72.32mg
24.11%
Sodium:636.15mg
27.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.96g
57.92%
Selenium:45.68µg
65.25%
Vitamin B3:12.76mg
63.79%
Vitamin B6:1.01mg
50.74%
Copper:0.9mg
45.07%
Phosphorus:372.69mg
37.27%
Manganese:0.54mg
27.12%
Magnesium:105.23mg
26.31%
Vitamin K:22.5µg
21.43%
Calcium:214.03mg
21.4%
Iron:3.53mg
19.59%
Vitamin B5:1.64mg
16.42%
Vitamin B1:0.24mg
16.06%
Zinc:2.31mg
15.39%
Potassium:535.64mg
15.3%
Vitamin B2:0.21mg
12.58%
Fiber:2.51g
10.04%
Vitamin E:1.26mg
8.39%
Folate:25.58µg
6.4%
Vitamin B12:0.24µg
3.93%
Vitamin C:1.36mg
1.64%
Source:Epicurious