Sesame-Ginger Chicken

Who needs salt-bathed, marinated, "prepared" chicken from the supermarket? Add a sautéed or steamed vegetable, a salad, and a whole-wheat roll to this under-30-minute skillet chicken dish and you've got a smack-your-lips meal that doesn't need a blood pressure gauge for dessert.

4 boneless, skinless chicken breast halves (about 1 1/4 pounds)
2 Tbs. lite teriyaki sauce
1 Tbs. toasted sesame seeds *
1 tsp. ground ginger
2 sliced medium green onions

Trim the fat from the chicken. Mix the teriyaki sauce, sesame seeds, and ginger and brush the mixture over the chicken. Spray a 10-inch skillet with cooking spray and heat it over medium-high heat. Cook the chicken for about 15-20 minutes, until the thickest part is no longer pink inside. Sprinkle with the green onions.

Makes 4 servings.
Nutritional information per serving (3 oz):
180 calories, 2 g total fat, 0 g saturated fat, 2 g carbohydrate, 33 g protein

*To toast sesame seeds, bake uncovered in an ungreased shallow pan at 350 degrees for 8 to 10 minutes, stirring occasionally, until golden brown. Or cook in an ungreased heavy skillet over medium heat for about 2 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.