Sesame Chicken and Vegetables

Sesame Chicken and Vegetables This glazed baked sesame chicken and vegetable dish will quickly become a go-to for your family. If you like, add hot chili garlic paste to the sauce. Preparation Time: 25 minutesBaking Time: 15 minutesCooking Time: about 7 minutesServes 4 1 cup (250 mL) panko bread crumbs3 tbsp (45 mL) sesame seeds500 g skinless boneless Ontario Chicken Breasts3 tbsp (45 mL) cornstarch1 Ontario Egg, whisked2 tsp (10 mL) vegetable oil2 Ontario Greenhouse Sweet Peppers, chopped1 Ontario Onion, chopped1/2 cup (125 mL) no salt added chicken broth3 tbsp (45 mL) Ontario Honey2 tbsp (25 mL) each soy sauce and sesame oil1 tbsp (15 mL) each brown sugar and rice vinegar2 cloves garlic, pressed     In shallow bowl, combine panko and 2 tbsp (25 mL) of the sesame seeds. Cut chicken into bite-size pieces; place in medium bowl. Sprinkle with 2 tbsp (25 mL) of the cornstarch; toss to coat. Add egg; toss. Dredge chicken in breadcrumb mixture; press firmly to coat. Place on large, rimmed baking sheet sprayed with cooking oil. Lightly spray chicken with cooking oil. Bake in 450°F (230°C) oven for 15 minutes until chicken is no longer pink inside.     In small bowl, combine remaining cornstarch with 2 tbsp (25 mL) cold water. Set aside.     In large deep skillet or wok, heat oil over medium-high heat. Stir-fry peppers and onion until tender crisp about 5 minutes. Remove to medium bowl.     Return skillet to stovetop. Add broth, honey, soy sauce, sesame oil, brown sugar, rice vinegar and garlic; bring to boil. Stir in cornstarch mixture; cook until thickened, about 1 minute. Remove from heat, stir in pepper mixture and chicken; toss to coat. Sprinkle with remaining sesame seeds. Nutritional Information:1 ServingPROTEIN: 35 gramsFAT: 17 gramsCARBOHYDRATE: 50 gramsCALORIES: 490FIBRE: 3 gramsSODIUM: 785 mg – Printed with permission from Foodland Ontario