Healthy Sesame Chicken

1. Preheat oven to 350. Cut the chicken breasts in half.

2. Place chicken in a shallow dish and pour soy sauce and Mirin over the chicken. Turn the chicken over to thoroughly coat.

3. Combine the seeds, flour, pepper and chili flakes in a bowl. Mix well. Place the chicken in the dry mixture and turn over to coat completely.

4. Spray a baking dish with non-stick spray. Place coated chicken in the dish. Bake 25 to 30 minutes or until done, uncovered.

5. Remove the pan from the oven and serve immediately.

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Nutrient	Quantity
Total fats	60.5602 g
Protein	85.5833 g
Carbohydrates	18.4481 g
Energy	954.0167 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.5048 g
Water	272.3223 g
Aspartic acid	7.6692 g
Calcium, Ca	307.8085 mg
Lutein + zeaxanthin	2.6105 g
Fiber, total dietary	6.1095 g
Carotene, beta	1.7825 g
Niacin	38.3221 mg
Vitamin A, RAE	83.6017 g
Arginine	6.1937 g
Riboflavin	0.6754 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0009 g
Fatty acids, total saturated 20:1	0.3804 g
Glutamic acid	13.6136 g
Sodium, Na	2895.4772 mg
Fatty acids, total saturated 16:1 undifferentiated	1.7878 g
Total lipid (fat)	60.5602 g
Manganese, Mn	1.4973 mg
Fructose	0.0013 g
Proline	3.9779 g
Fatty acids, total saturated 16:0	9.2399 g
Fatty acids, total saturated 8:0	0.0006 g
Sucrose	0.0481 g
Choline, total	237.1191 mg
Sugars, total	0.1957 g
Serine	3.2512 g
Fatty acids, total saturated 10:0	0.0002 g
Fatty acids, total saturated 18:0	3.0537 g
Fatty acids, total saturated 20:4 undifferentiated	0.1701 g
Vitamin B-6	1.9651 mg
Selenium, Se	56.7404 g
Ash	13.7626 g
Vitamin D	54.431 IU
Fatty acids, total saturated 18:1 undifferentiated	21.5644 g
Pantothenic acid	3.3022 mg
Phenylalanine	3.5144 g
Copper, Cu	1.1317 mg
Betaine	44.2923 mg
Thiamin	1.0005 mg
Retinol	81.6465 g
Methionine	2.3153 g
Iron, Fe	4.7752 mg
Carbohydrate, by difference	18.4481 g
Phosphorus, P	1123.7259 mg
Folate, total	79.2255 g
Tocopherol, gamma	0.2418 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.034 g
Lycopene	0.115 g
Alanine	4.7413 g
Cholesterol	217.7241 mg
Valine	4.2295 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	18.4281 g
Glycine	5.0547 g
Carotene, alpha	0.069 g
Glucose (dextrose)	0.1454 g
Fatty acids, total saturated 14:0	0.3444 g
Zinc, Zn	5.93 mg
Isoleucine	4.2306 g
Fatty acids, total saturated 12:0	0.0345 g
Fatty acids, total polyunsaturated	19.4231 g
Fatty acids, total saturated 14:1	0.0001 g
Leucine	6.3006 g
Tocotrienol, alpha	0.0049 mg
Vitamin A, IU	325.7061 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.034 g
Folate, DFE	79.2255 g
Tryptophan	1.0867 g
Phytosterols	0.529 mg
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	0.0037 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	2.8944 g
Vitamin B-12	1.1567 g
Vitamin K (phylloquinone)	0.9413 g
Fatty acids, total saturated	13.1254 g
Histidine	2.525 g
Fatty acids, total monounsaturated	23.918 g
Threonine	3.5312 g
Folate, food	79.2255 g
Vitamin D (D2 + D3)	1.3608 g
Cryptoxanthin, beta	0.1438 g
Vitamin E (alpha-tocopherol)	0.9245 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.068 g
Fatty acids, total trans	0.3572 g
Magnesium, Mg	179.1517 mg
Lysine	6.3952 g
Potassium, K	1213.2683 mg
Cystine	1.2055 g
Fluoride, F	0.1966 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Chicken breast	12 ounces	585.1335	0	31.4679
Mirin	0.5 teaspoon	0	0	0
Soy sauce	3 tablespoons	25.44	2.3664	0.2736
black pepper	0.25 teaspoon	1.4432	0.3677	0.0187
chili flake	1 pinch	0	0	0
purpose flour	2 tablespoons	0	0	0
sesame seed	4 tablespoons	342	15.714	28.8