5-Spice Chicken with Barbecue Sauce
Serves: 4.
 
Ingredients
  • ¾ cup panko (Japanese-style bread crumbs)
  • (optional) 2 Tbsp sesame seeds
  • 1 large egg
  • 1-1/2 tsp Chinese five-spice powder, divided
  • 1 lb. chicken-breast tenders
  • 1 Tbs olive oil, or almond oil, or vegetable oil
  • 1 small onion, chopped
  • ½ cup low-sodium ketchup
  • 1 Tbsp brown sugar
  • 1½ tsp cider vinegar
  • 1½ tsp low-sodium Worcestershire sauce
Instructions
  1. Preheat oven to 450 degrees F. In 10-inch skillet, toast bread crumbs (and optional sesame seeds) over high heat about 5 minutes or until golden, stirring frequently. Transfer crumb mixture to plate.
  2. In medium bowl, with wire whisk or fork, mix egg and teaspoon 5-spice powder until foamy. Dip tenders in egg mixture, then in crumb mixture to coat.
  3. Place tenders on cookie sheet. Bake tenders 10 to 15 minutes, or until they lose their pink color throughout. Do not turn tenders over.
  4. Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook 8 to 10 minutes, or until soft and lightly browned. Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining ½ teaspoon five-spice powder. Pour sauce into small bowl, and serve with tenders.
Nutrition Information
Serving size: 4 oz. Sodium: 50 mg.
Recipe by The Low Sodium Spot at https://waltonspot.com/lowsodium/recipes/poultry/5-spice-chicken-barbecue-sauce/