Oven Baked Sesame-Ginger Chicken

 

This yummy dish is a must-have on your weekly meal planner. I’m serving it over steamed cabbage to savor every bit of the sweet Asian glaze. It’s so tasty this way and is fiber-rich. Or, you could serve it over cauliflower rice or brown rice. Each skinny serving has just 193 calories, 2 grams of fat, and 2 Blue WW Freestyle SmartPoints, and 3 Green. 
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 servings
Calories 193kcal

Ingredients

  • 4 (4 oz each)chicken breasts, (boneless, skinless)
  • 1 cup onions, chopped
  • ¼ cup reduced-sodium soy sauce
  • 2 tablespoons fresh orange juice
  • 2 tablespoons hoisin sauce, see shopping tips
  • 1 tablespoon brown sugar
  • 2-3 pkgs. Truvia, Stevia or Splenda (sugar substitute), to taste or you could use 1 tablespoon hiney
  • 1 tablespoon ginger, from a jar, see shopping tips
  • 1 teaspoon minced garlic
  • 1 tablespoon cornstarch or flour
  • 1 bag shredded cabbage (~5 cups)
  • 2 tablespoons scallions, sliced
  • 2 teaspoons sesame seeds

Instructions

  • Preheat oven to 350. Coat a 9 x 9-inch baking dish with cooking spray.
  • Place chicken in dish. Sprinkle onions all over. Combine soy sauce and next 5 ingredients (through garlic); pour over chicken.
  • Cover with foil and bake for about 30 minutes. Check for doneness.
  • Pour sauce in a small pot. In a small dish, mix the cornstarch with a little water to dissolve. If using flour, not necessary. Whisk it into the sauce. Bring heat up to a boil, turn down to low and simmer for a few minutes until the sauce thickens a bit. Pour sauce over chicken.
  • Add cabbage to a microwave-safe bowl and cook in the microwave for 2-3 minutes until soft.
  • To serve: Divide cabbage among 4 plates. Add 1 breast and spoon sauce over the top of chicken and cabbage. Sprinkle the top of each serving with ½ teaspoon sesame seeds and sliced scallions.
  • Makes 4 servings (each serving, 1 chicken breast, and sauce)

Notes

Shopping Tips
Hoisin sauce can be found in the Asian section of the supermarket.
Ginger (in a jar) is a terrific product and can be found in the produce section of the supermarket. Store the jar in the refrigerator.

WW Freestyle SmartPoints
2-Blue
WW SmartPoints
3-Green 
WW POINTS PLUS
5
SKINNY FACTS: 1 serving (4 oz of chicken, sauce, and cabbage)
193 calories, 2g fat, 1g sat. fat, 55mg chol, 26g prot, 19g carbs, 3g fiber, 723mg sod, 4g sugar
FACTS: for Freestyle SmartPoints
42 calories, 0g sat. fat, 1g protein, 4g sugar

Skinny Facts

Serving: 1breastCalories: 193kcalCarbohydrates: 19gProtein: 26gFat: 2gSaturated Fat: 1gCholesterol: 55mgSodium: 723mgFiber: 3gSugar: 4gBlue Smart Points: 2Green Smart Points: 3Plus Points: 5

 

 

 

Comments

  1. I’m so sorry Barbara, but at this point, I’ll only be including Blue and Green points. For all of these years, I use a different program than WW to input all of my recipes to do the nutrition facts and points.

    I have hundreds of recipes and don’t have the time to input them into WW to make the calculations for the purple plan. Maybe in the future.

    My best,

    Nancy

  2. so the sauce that you poured over the chicken and baked, then gets dumped into a pan on the stove with the flour/cornstarch to thicken?

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!

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