Healthy "fried" Chicken With Five-spice Bbq Sauce

Total Time: 30 mins Preparation Time: 10 mins Cook Time: 20 mins

Ingredients

• 1 cup panko breadcrumbs, crumbs
• 2 tablespoons sesame seeds
• 1 egg
• 1 teaspoon chinese five spice powder
• 1/2 teaspoon salt
• 1 lb chicken breast, boneless, skinless, cut into 1-inchx3-inch pieces
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1/2 cup ketchup
• 1 tablespoon brown sugar
• 1 1/2 teaspoons cider vinegar
• 1 1/2 teaspoons worcestershire sauce

Recipe

• 1 preheat oven to 475 degrees f.
• 2 in 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently.
• 3 transfer crumb mixture to plate.
• 4 in medium bowl, with wire whisk or fork, mix egg , 1/2 teaspoon five-spice powder, and salt until foamy.
• 5 dip chicken pieces in egg- mixture, then in crumb mixture to coat. place chicken pieces on cookie sheet.
• 6 bake 13 to 15 minutes or until they lose their pink color throughout. do not turn chicken over.
• 7 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.
• 8 remove skillet from heat; stir in ketchup, sugar, vinegar, worcestershire sauce, and remaining five-spice powder. pour sauce into small bowl; serve with chicken pieces.