Makes 2 servings
This is a tasty, Asian-inspired variation on oven-baked “fried” chicken.
FOR THE CHICKEN:
1 tablespoon reduced-sodium soy sauce
1 egg white, lightly beaten
1 teaspoon five-spice powder
1 garlic clove, minced
2 (3- to 4-ounce) boneless, skinless chicken breast halves
2 tablespoons white sesame seeds
FOR THE CABBAGE:
1/2 small head napa cabbage, shredded (3 cups)
1 tablespoon water or reduced-sodium chicken broth
1 tablespoon reduced-sodium soy sauce
1 tablespoon unseasoned rice wine vinegar, or to taste
To make the chicken, combine the soy sauce, egg white, five-spice powder, and garlic in a shallow bowl. Add the chicken and turn to coat. Let stand while the oven preheats to 425 degrees.
Spray a small nonstick baking pan with cooking spray. Spread the sesame seeds in another shallow bowl. Dip the meaty side of the chicken in the sesame seeds to coat. Arrange the chicken in the baking pan, seeded side up. Bake for about 25 minutes, until the chicken is cooked through and the juices run clear.
While the chicken is baking, spray a large skillet or wok with cooking spray and heat over high heat. Add the cabbage and water and cook, covered, tossing occasionally, until the cabbage is crisp-tender, about 3 minutes. Season with soy sauce and vinegar.
Divide the cabbage between two plates and top each serving with a chicken breast.
Per serving: Calories 289, Protein 45g, Total fat 6g, Sat fat 1g, Trans fat 0g, Cholesterol 99mg, Carbohydrate 12g, Dietary fiber 5g, Sodium 630mg