MAIN DISH

SESAME-SEARED CHICKEN

• 1 tablespoon honey

•  ¼ teaspoon ground ginger

• 2 teaspoons low-sodium soy sauce

• Olive oil spray

•  ¾ pound boneless, skinless chicken thighs, opened flat

• 2 tablespoons sesame seeds

Mix honey with ginger and soy sauce; set aside.

Heat a nonstick skillet over medium-high heat and spray with oil. Sauté chicken 5 minutes; turn and sauté 3 more minutes (a meat thermometer should read 180 degrees).

Pour reserved sauce over chicken and let it warm in skillet for about 30 seconds, turning chicken to coat both sides. Remove to dinner plates and sprinkle with sesame seeds. Makes 2 servings.

Per serving: 321 calories (39 percent from fat), 13.9 g fat (2.8 g saturated, 5.5 g monounsaturated), 138 mg cholesterol, 36.2 g protein, 12.4 g carbohydrates, 1.2 g fiber, 349 mg sodium.

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