Sesame-Baked Chicken Breasts With Chutney

Recipe Ingredients

1/2 cup	31g / 1.1oz	Flour
1 teaspoon	5ml	Salt - (optional)
1/4 teaspoon	1.3ml	Freshly-ground black pepper
1 teaspoon	5ml	Garlic powder
1/2 teaspoon	2.5ml	Oregano
2		Boneless skinless chicken breasts - halved
1/4 cup	49g / 1.7oz	Egg substitute
1 cup	110g / 3.9oz	Sesame seeds
		Nonfat cooking spray - as needed
1		Commercial chutney

Recipe Instructions

Preheat the oven to 350 degrees. Mix flour, salt, pepper, garlic powder, and oregano. Roll chicken breasts in this mixture. Shake off excess. Mix egg substitute with 2 tablespoons water. Dip chicken breasts in this mixture, then roll in sesame seeds.

Spray a 9- by 9-inch baking pan with cooking spray. Lay chicken breasts, side by side, in this pan. Spray with cooking spray. Bake 25 minutes. Place a spoonful of chutney under each chicken breast and serve.

This recipe yields 4 servings. Serving size: 1/4 recipe.

Exchanges Per Serving: 4 Very Lean Meat, 1 1/2 Fruit, 1 Fat, 1 Starch.

Nutrition Facts: Calories 366; Calories from Fat 90; Total Fat 10g; Saturated Fat 2g; Cholesterol 73mg; Sodium 628mg (without added salt 94mg); Carbohydrate 35g; Dietary Fiber 3g; Sugars 19g; Protein 32g.

Source:
American Diabetes Association at http://www.diabetes.org

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