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Healthy Sesame Chicken: A Delicious and Nutritious Twist on a Classic Dish

  • Author: Lana
  • Total Time: 45 minutes

Description

This Healthy Sesame Chicken offers all the bold flavors of the beloved takeout dish with a lighter, wholesome twist. Tender chicken pieces are coated in a flavorful sesame sauce made with honey, soy sauce, garlic, and ginger, then lightly cooked to a crispy perfection. Served with steamed vegetables or over brown rice, this dish is packed with protein and essential nutrients. It’s a delicious and nutritious meal that’s perfect for weeknight dinners or meal prep!

Ingredients

Scale

For the Chicken:

  • 4 boneless, skinless chicken breasts (about 1 lb): Choose lean, high-protein chicken breast for a healthier option.
  • 2 tablespoons olive oil: Used for cooking the chicken. Olive oil is a heart-healthy fat that adds flavor.
  • Salt and pepper: For seasoning the chicken.
  • 2 tablespoons cornstarch: This helps to coat the chicken and creates a light crust when cooked.

For the Sauce:

  • 3 tablespoons low-sodium soy sauce: This will serve as the salty base for the sauce, but using low-sodium soy sauce helps keep the sodium levels in check.
  • 2 tablespoons honey: For sweetness without the excess sugar found in traditional sesame chicken recipes.
  • 2 tablespoons rice vinegar: Adds tanginess and helps balance the sweetness of the honey.
  • 2 tablespoons sesame oil: Gives the dish its signature flavor and aroma.
  • 2 tablespoons water: Used to adjust the consistency of the sauce.
  • 2 teaspoons grated fresh ginger: Adds warmth and depth to the sauce.
  • 1 teaspoon garlic, minced: For extra flavor.
  • 1 tablespoon sesame seeds: Toasted sesame seeds add texture and a nutty flavor to the dish.
  • 1 teaspoon chili flakes (optional): For a little extra heat, if desired.

For the Vegetables:

  • 1 cup broccoli florets: High in fiber, vitamins C and K, and a perfect pairing for the sesame chicken.
  • 1 red bell pepper: Sliced, adding a sweet crunch and extra nutrients like vitamin A.
  • 1 medium carrot: Sliced or julienned, for color and a slight sweetness.

For Garnish:

  • Chopped green onions: To add a fresh, crisp finish to the dish.
  • Extra sesame seeds: For an additional sprinkle of flavor and texture.

Optional Side Dish:

  • Cooked brown rice or quinoa: To serve the sesame chicken over for a complete meal.
  • Cauliflower rice: For a low-carb, gluten-free alternative to rice.

Instructions

Step-by-Step Preparation

First Step: PREPARE THE CHICKEN

  1. Cut the Chicken: Start by cutting the chicken breasts into bite-sized cubes or strips. This allows for quick cooking and helps the chicken absorb the flavor of the sauce better.
  2. Season the Chicken: In a medium bowl, season the chicken pieces with salt and pepper to taste. Then, toss the chicken with the cornstarch until the pieces are lightly coated. This will create a crisp texture when cooked, without deep frying.
  3. Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the chicken and cook for about 5-7 minutes, or until the chicken is cooked through and golden brown on all sides. Remove the chicken from the skillet and set it aside.

Second Step: PREPARE THE SAUCE

  1. Combine the Sauce Ingredients: In a small bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, water, grated ginger, and minced garlic. This creates the savory-sweet sesame sauce that will coat the chicken.
  2. Heat the Sauce: In the same skillet, add the remaining tablespoon of olive oil. Once hot, pour in the sauce mixture and bring it to a simmer over medium heat. Stir occasionally to combine, and let it cook for about 3-4 minutes, or until the sauce begins to thicken slightly.

Third Step: ADD THE VEGETABLES

  1. Prepare the Vegetables: While the sauce is simmering, prepare your vegetables. Slice the bell pepper and carrot into thin strips, and cut the broccoli into small florets.
  2. Cook the Vegetables: Add the vegetables to the skillet with the sauce and cook for about 3-5 minutes, or until they’re tender-crisp. You want the vegetables to retain some crunch for texture in the dish.

Fourth Step: COMBINE CHICKEN, SAUCE, AND VEGETABLES

  1. Return the Chicken to the Skillet: Once the vegetables are cooked, return the cooked chicken to the skillet and toss everything together, making sure the chicken is well-coated in the sauce. Let everything cook for another 2-3 minutes, allowing the flavors to meld together.
  2. Toast the Sesame Seeds: In a small dry pan over medium heat, toast the sesame seeds for about 2-3 minutes, stirring frequently, until they’re golden and fragrant. Then sprinkle them over the chicken and vegetable mixture.

Final Step: GARNISH AND SERVE

  1. Garnish: Sprinkle the sesame chicken with additional sesame seeds and chopped green onions for a fresh, crunchy finish.
  2. Serve: Serve the healthy sesame chicken over cooked brown rice, quinoa, or cauliflower rice for a complete meal. You can also serve it as a standalone dish for a lighter option.
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes

Nutrition

  • Serving Size: 4
  • Calories: 350 kcal
  • Fat: 15g
  • Carbohydrates: 25g
  • Protein: 30g

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Find it online: https://epicuremeals.com/healthy-sesame-chicken-a-delicious-and-nutritious-twist-on-a-classic-dish/