Honey, ginger and soy sauce lend a sweet-savory flavor to today's quick-cooked chicken. A coating of sesame seeds brightens the dish and adds crunch.
Toasted sesame seeds and sesame oil have a rich flavor. Instead of toasting the seeds, I buy a jar of them already toasted in the sushi section of the supermarket. Toasted sesame oil, found in the Asian section, is good to keep on hand for flavoring vegetables and salads.
1 tablespoon honey
1/4 teaspoon ground ginger
2 teaspoons low-sodium soy sauce
Olive oil spray
3/4 pound boneless, skinless chicken thighs, opened flat (or substitute boneless chicken breasts)
2 tablespoons sesame seeds
1. Mix honey with ginger and soy sauce; set aside.
2. Heat a nonstick skillet over medium-high heat and spray with oil. Saute chicken 5 minutes; turn and saute 3 more minutes (a meat thermometer should read 180 degrees).
3. Pour reserved sauce over chicken and let it warm in skillet for about 30 seconds, turning chicken to coat both sides. Remove to dinner plates and sprinkle with sesame seeds.
Note: Serve with snow peas and rice. Cook rice and steam snow peas. Toss with sesame oil (2 teaspoons for 11/2 cups rice) and pepper to taste to the bowl; stir with a fork to mix well.
Per serving (without snow peas and rice): 290 calories, 35 grams protein, 11 grams carbohydrates, 9 grams sugar, 11 grams fat, 141 milligrams cholesterol, 348 milligrams sodium, 1 gram dietary fiber.
