| OVEN “FRIED” SESAME CHICKEN (OR TOFU) SERVED WITH ROMAINE |
FIT RECIPES OF THE WEEK
 | |  | |  | |  | |  |
Leading the way, For future fit generations
Ok…this is just an “old school” favorite in my house. Although I am not much for eating meat these days (hence the
addition of tofu to the line-up) this one is STILL YUMMY in my mind! It is really simple and so good! We like to eat
it served over romaine lettuce with our favorite goddess dressing or other creamy low calorie dressing.
2 tbsp. low sodium tamari sauce or soy sauce
4 6oz. skinned chicken breast halves (or large block of tofu rinsed and pat dry then diced into large cubes- I prefer
the kind in the shrink wrap as opposed to the watery stuff in the tubs)
3 tbsp. sesame seeds
2 tbsp all-purpose flour
¼ tsp. salt
¼ tsp pepper
Vegetable cooking spray
Butter flavored cooking spray
Romaine lettuce, chopped and washed, for 4
Your favorite creamy dressing
Whatever chopped veggies you like added to your salad! I like cucumber!
Preheat oven to 450 degrees. Place soy sauce in shallow dish; add chicken (or tofu), turning to coat. Remove
chicken (tofu) from soy sauce; discard soy sauce. Combine sesame seeds and next three ingredients in a large zip top
heavy duty plastic bag. Add chicken (tofu); seal bag and shake to coat chicken (tofu) with sesame seed mixture. Place
chicken (tofu) in a 13x9x2 inch baking dish that has been coated with cooking spray. Spray top of your chicken
(tofu) with butter flavored spray. Bake for 30 minutes or until center of chicken is no longer pink (or tofu is golden
brown).
Serve chicken (tofu cubes) over romaine and chopped veggies of your choice. Drizzle with serving of your favorite
dressing.
Serves 4
Chicken calorie breakdown:
Calories 223, Protein 30.6 grams, Fat 8.2 grams, Carbs 5.3 grams
addition of tofu to the line-up) this one is STILL YUMMY in my mind! It is really simple and so good! We like to eat
it served over romaine lettuce with our favorite goddess dressing or other creamy low calorie dressing.
2 tbsp. low sodium tamari sauce or soy sauce
4 6oz. skinned chicken breast halves (or large block of tofu rinsed and pat dry then diced into large cubes- I prefer
the kind in the shrink wrap as opposed to the watery stuff in the tubs)
3 tbsp. sesame seeds
2 tbsp all-purpose flour
¼ tsp. salt
¼ tsp pepper
Vegetable cooking spray
Butter flavored cooking spray
Romaine lettuce, chopped and washed, for 4
Your favorite creamy dressing
Whatever chopped veggies you like added to your salad! I like cucumber!
Preheat oven to 450 degrees. Place soy sauce in shallow dish; add chicken (or tofu), turning to coat. Remove
chicken (tofu) from soy sauce; discard soy sauce. Combine sesame seeds and next three ingredients in a large zip top
heavy duty plastic bag. Add chicken (tofu); seal bag and shake to coat chicken (tofu) with sesame seed mixture. Place
chicken (tofu) in a 13x9x2 inch baking dish that has been coated with cooking spray. Spray top of your chicken
(tofu) with butter flavored spray. Bake for 30 minutes or until center of chicken is no longer pink (or tofu is golden
brown).
Serve chicken (tofu cubes) over romaine and chopped veggies of your choice. Drizzle with serving of your favorite
dressing.
Serves 4
Chicken calorie breakdown:
Calories 223, Protein 30.6 grams, Fat 8.2 grams, Carbs 5.3 grams