https://www.copymethat.com/r/Em9V59MYe/sesame-baked-chicken-broccoli/
125186382
kmL3HzQ
Em9V59MYe
2024-10-28 13:29:52
Sesame Baked Chicken & Broccoli
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Servings: 4
Servings: 4
Ingredients
- 1.5 pounds boneless skinless chicken breasts, cut into 2" strips
- 2 medium broccoli crowns
- 1 egg, slightly beaten
- 2 Tablespoons oil (avocado, olive, coconut)
- 1 teaspoon sesame oil
- 1 Tablespoon water
- 1 Tablespoon light soy sauce
- 2 Tablespoons brown sugar
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 Tablespoons uncooked oat bran
- ¼ cup sesame seeds
- 2 to 3 scallions
- cooked rice for serving
Steps
- 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.
Notes
- modified from South Beach Diet cookbook