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Sesame Chicken

7
5
5
SmartPoints® value per serving
Total Time
23 min
Prep
7 min
Cook
16 min
Serves
2
Difficulty
Easy
Here, chicken is browned in a skillet, then transferred to the oven where it finishes cooking.

Ingredients

uncooked boneless skinless chicken breast(s)

10 oz, halves

low-fat buttermilk

½ cup(s), lowfat 1%

dried plain breadcrumbs

2 Tbsp, plain

sesame seeds

1 Tbsp

Cajun seasoning

½ tsp

olive oil

2 tsp, or canola oil

Instructions

  1. Combine the chicken and buttermilk in a small bowl; cover and refrigerate, about 20 minutes
  2. Preheat the oven to 350°F.
  3. Mix together the bread crumbs, sesame seeds, and Cajun seasoning on a sheet of wax paper. Lift a chicken breast from the buttermilk, allowing the excess buttermilk to drip off. Coat the chicken on both sides with the crumb mixture, pressing gently so it adheres. Repeat with the remaining chicken; discard any remaining buttermilk and crumb mixture.
  4. Heat the oil in a medium nonstick skillet over medium-high heat. Add the chicken and cook until golden, 2–3 minutes on each side. Transfer the skillet to the oven and bake until the chicken is cooked through, about 10 minutes. Yields 1 chicken breast half per serving.

Notes

This classic restaurant technique keeps chicken moist and tender. Most skillets are ovenproof up to 350°F, but if you’re not sure about your skillet, wrap the handle with a double thickness of foil. Cajun seasoning can be found in the spice section of supermarkets. It is a flavorful mix of garlic, bell peppers, chile peppers, black pepper, cayenne, oregano, salt, and paprika.It’s easy to cook an extra chicken breast here to make a tasty sandwich another day. Simply cut the chicken crosswise into thin slices, top with lightly dressed salad greens, and place between toasted slices of Italian peasant bread.

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