Eat Smart

This or That: Chinese Food Swap

by Anneli Lambeth, blogger

Chinese food is a great go-to whether you’re a busy parent on the run, a large family, or a college student in need of that late night snack in between study sessions.  It’s great because it is fast, convienent, and delicious! But the problem with some dishes is that is can be very fattening.  I know I love sweet and sour chicken and sesame chicken, but these dishes are deep-fried and covered in fatty sauce.

There is a new recipe on that is a DIY, healthy version of sesame chicken. So you can not only have fun by cooking it yourself, but also have control of the amount of fat your putting into your body (especially this time of year when it’s easier to put on the pounds from the holidays). Click ahead for the recipe and enjoy!

10 oz. raw boneless skinless lean chicken breast, chopped into bite-sized pieces
1/8 tsp. salt
1/8 tsp. black pepper
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup whole-wheat flour, divided
1/4 cup fat-free chicken broth
1 tbsp. cornstarch
2 tbsp. sugar-free pancake syrup
2 tbsp. seasoned rice vinegar
1 tbsp. ketchup
1/2 tbsp. lite/low-sodium soy sauce
1/2 tsp. sesame oil
1/2 tsp. crushed garlic
1 tsp. sesame seeds
2 tbsp. thinly sliced scallions
Optional: crushed red pepper 

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.

Place chicken in a bowl, season with salt and pepper, and cover with egg substitute. Toss to coat and set aside.

Place 2 tbsp. flour in another bowl. Use a fork to transfer half of the chicken to the flour bowl, allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with flour, and then transfer to the baking sheet. Wipe the bowl clean, and then repeat with remaining flour and chicken.

Bake chicken in the oven until fully cooked, about 10 minutes.

Meanwhile, to make the sauce, combine broth with cornstarch in a small nonstick pot and stir to dissolve. Add syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Mix well and bring to medium heat on the stove. Stirring often, cook until thick enough to coat a spoon, 2 – 3 minutes. Set aside.

Place cooked chicken in a bowl, top with sauce, and toss to coat. Sprinkle with sesame seeds and scallions. If you like, add a sprinkle of red pepper flakes. Eat up!


serving size is about one cup.
calories: 288
fat: 4g
sodium: 815mg
carbs: 24g
fiber 2.2g


2 thoughts on “This or That: Chinese Food Swap

  1. I have never heard of this magazine before, but with what I’ve just seen of chinese food ideas, I will definitely visit this website again!!!

    1. By the way, how can I get the recipe for the picture that comes up on ‘This or That:Chinese Food Swap’ I know that’s not Sesame Chicken

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