EatSmarter exclusive recipe

Sesame Chicken Breast with Sweet Chili Pepper Sauce

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Average: 5 (3 votes)
(3 votes)
Sesame Chicken Breast with Sweet Chili Pepper Sauce

Sesame Chicken Breast with Sweet Chili Pepper Sauce - Chicken from the grill pan—in a delectable lime and ginger sauce

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
310
calories
Calories

Healthy, because

Even smarter

Nutritional values

The chicken, which is already lean in itself, scores points for its particularly low-fat preparation; it is also rich in B vitamins and minerals. Niacin, for example, which is involved in the conversion and breakdown of nutrients and is important for energy production, is more than twice the recommended daily intake.

Choose a high-fiber side dish - perhaps a vegetable mix. For example, add steamed diced carrots and peas to whole grain rice cooked in broth.

You can also substitute turkey breast for the chicken.

1 serving contains
(Percentage of daily recommendation)
Calorie310 kcal(15 %)
Protein46 g(47 %)
Fat10 g(9 %)
Carbohydrates6 g(4 %)
Sugar added2 g(8 %)
Roughage2 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.4 mg(12 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin28.2 mg(235 %)
Vitamin B₆1.1 mg(79 %)
Folate38 μg(13 %)
Pantothenic acid1.8 mg(30 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C4 mg(4 %)
Potassium762 mg(19 %)
Calcium123 mg(12 %)
Magnesium102 mg(34 %)
Iron2.8 mg(19 %)
Iodine2 μg(1 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1.5 g
Uric acid352 mg
Cholesterol119 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3 tablespoons
4
Chicken breasts (each about 6 oz)
1 piece
1
1
4 tablespoons
2 teaspoons
1 tablespoon
3 tablespoons
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Skillet, 1 Paper towel, 1 Small bowl, 1 Whisk, 1 Grill pan, 1 Citrus juicer, 1 Box grater, 1 Brush

Preparation steps

1.
Sesame Chicken Breast with Sweet Chili Pepper Sauce preparation step 1

Toast sesame seeds in a dry skillet until golden brown and beginning to smell fragrant. Set aside on a plate to cool.

2.
Sesame Chicken Breast with Sweet Chili Pepper Sauce preparation step 2

Rinse chicken breasts and pat dry with paper towels.

3.
Sesame Chicken Breast with Sweet Chili Pepper Sauce preparation step 3

Peel ginger and finely chop. Halve chile pepper lengthwise, remove seeds and finely chop.

4.
Sesame Chicken Breast with Sweet Chili Pepper Sauce preparation step 4

Rinse the lime and grate half of the peel. Cut lime in half and squeeze juice over chicken breasts. 

5.
Sesame Chicken Breast with Sweet Chili Pepper Sauce preparation step 5

In a bowl, combine ginger, chile pepper, lime zest, soy sauce, honey, oil and oyster sauce. Whisk until fully mixed.

6.
Sesame Chicken Breast with Sweet Chili Pepper Sauce preparation step 6

Heat the grill pan. Coat the chicken breasts with the chile-honey sauce, place in the grill pan and cook for about 12 minutes, turning several times to ensure even cooking. Brush the sauce over the chicken breasts while grilling.

7.
Sesame Chicken Breast with Sweet Chili Pepper Sauce preparation step 7

Sprinkle chicken breasts with sesame seeds and drizzle with lime juice to taste.