Servings: 4

1.5 pounds boneless skinless chicken breasts, cut into 2" strips 1.5 pounds boneless skinless chicken breasts, cut into 2" strips
2 medium broccoli crowns 2 medium broccoli crowns
1 egg, slightly beaten 1 egg, slightly beaten
2 Tablespoons oil (avocado, olive, coconut) 2 Tablespoons oil (avocado, olive, coconut)
1 teaspoon sesame oil 1 teaspoon sesame oil
1 Tablespoon water 1 Tablespoon water
1 Tablespoon light soy sauce 1 Tablespoon light soy sauce
2 Tablespoons brown sugar 2 Tablespoons brown sugar
1/2 teaspoon salt ½ teaspoon salt
1/4 teaspoon ground black pepper ¼ teaspoon ground black pepper
2 Tablespoons uncooked oat bran 2 Tablespoons uncooked oat bran
1/4 cup sesame seeds ¼ cup sesame seeds
2-3 scallions 2 to 3 scallions
cooked rice for serving cooked rice for serving

Preheat oven to 350 degrees. Cover 2 sheet pans or 11x17" baking pan with parchment or foil and lightly spray with oil.
Wash broccoli and drain. Cut into florets. Toss in large bowl with oil and salt / pepper to taste. Arrange on one of the sheet pans and set aside
In shallow bowl, combine egg, avocado oil, sesame oil, water, brown sugar, soy sauce, salt, and pepper.
In a small bowl, combine the oat bran and sesame seeds.
Dip the chicken in the egg mixture, then dredge in the bran mixture. Place chicken pieces in the other baking pan or sheet pan.
Place both sheet pans in the oven. Bake chicken 30 minutes until the chicken is no longer pink in the center and a thermometer inserted in the center of a piece registers 170 degrees F. and juices run clear. Check broccoli periodically for doneness and remove early if necessary.
While chicken is baking, chop 2 to 3 scallions. Serve chicken over rice, sprinkled with scallions.

modified from South Beach Diet cookbook  modified from South Beach Diet cookbook