Flavorful Healthy Sesame Chicken Recipe for Busy Weeknights

Crispy and light sesame chicken often disappoints health-conscious eaters searching for a guilt-free version.

Traditional takeout recipes pack massive calories and unhealthy ingredients.

This reimagined dish brings maximum flavor without compromising nutritional balance.

Lean proteins and smart cooking techniques create a meal you’ll crave repeatedly.

Toasted sesame seeds add delightful crunch and nutty complexity to each tender bite.

Packed with lean protein and vibrant vegetables, the recipe promises satisfaction without excess.

Dive into this simple, nourishing meal that proves healthy eating can be seriously delicious.

Ingredients to Prepare a Healthy Sesame Chicken Meal

• Boneless Skinless Chicken Breasts: Lean protein base for the dish, best when fresh and trimmed of excess fat.

• Whole Wheat Flour: Provides a light, nutritious coating for the chicken, healthier than traditional white flour.
• Salt, Pepper: Basic seasonings that enhance the chicken's natural flavor.

• Low-Sodium Soy Sauce: Adds savory depth with reduced salt content, good for health-conscious cooking.
• Honey: Natural sweetener that helps create a glossy sauce with balanced flavor.
• Garlic: Fresh minced adds aromatic sharpness and depth to the sauce.
• Ginger: Fresh grated provides a warm, slightly spicy undertone.

• Sesame Oil: Adds authentic Asian-inspired flavor and helps prevent sticking during cooking.
• Toasted Sesame Seeds: Provides nutty crunch and visual appeal.
• Green Onions: Fresh, mild onion flavor that brightens the dish.

• Brown Rice: Whole grain option with added nutritional value.
• Mixed Vegetables: Light, healthy base that complements the chicken.

How to Cook Sesame Chicken That’s Light Yet Flavorful

Step 1: Prepare Chicken Pieces

• Slice boneless, skinless chicken breasts into bite-sized chunks
• Create a coating mixture using
• Whole wheat flour
• Salt
• Black pepper

Gently coat each chicken piece in the flour mixture, ensuring a light and even coverage.

Step 2: Sizzle and Cook

Heat a non-stick skillet over medium temperature

Add sesame oil to the pan

Cook chicken pieces until they transform into a golden brown color

Ensure chicken is thoroughly cooked through, approximately 5-7 minutes

Cook in separate batches to prevent overcrowding and maintain optimal crispiness

Step 3: Whip Up Flavor-Packed Sauce

• Low-sodium soy sauce
• Honey
• Freshly minced garlic
• Grated fresh ginger

Whisk ingredients until perfectly blended

Pour sauce over cooked chicken

Toss to create an even, glossy coating

Allow mixture to simmer for 2-3 minutes, letting sauce slightly thicken

Step 4: Final Flavor Flourish

Sprinkle toasted sesame seeds across the chicken

Garnish with finely chopped green onions

Serve over steamed brown rice or a colorful vegetable medley

Enjoy your nutritious and delightful sesame chicken creation!

Tips for Chicken Without Heavy Oil

• Master Meal Prep: Slice chicken uniformly to guarantee even cooking and quick heating.
• Boost Flavor Safely: Toast sesame seeds beforehand to enhance their nutty taste without burning them.
• Prevent Soggy Texture: Cook chicken in batches to maintain crispy exterior and avoid steaming instead of browning.
• Oil Selection Matters: Use sesame oil sparingly for authentic flavor; substitute with olive oil if needed for healthier option.
• Quick Sauce Hack: Whisk sauce ingredients thoroughly to prevent honey from clumping and ensure smooth, balanced coating.

Keep Sesame Chicken Fresh With These Storage Tricks

• Store leftover sesame chicken in an airtight container within 2 hours of cooking. Place in the refrigerator for up to 3-4 days to maintain freshness and prevent bacterial growth.
• Warm chicken in a skillet over medium-low heat, adding a splash of water or extra sesame sauce to prevent drying. Stir gently for 3-4 minutes until heated thoroughly.
• Heat chicken in short 30-second intervals, stirring between each burst to distribute heat evenly. Cover with a damp paper towel to retain moisture and prevent toughness.
• Freeze cooled chicken in sealed freezer bags for up to 2 months. Thaw overnight in the refrigerator before reheating to preserve texture and flavor.

Sides and Sauces That Fit with Sesame Chicken

• A light, slightly sweet German white wine perfectly balances the savory and sweet notes of sesame chicken, cutting through the richness while complementing the ginger and garlic.
• Nutty, aromatic brown rice provides a wholesome base that absorbs the sauce's flavors and adds nutritional value to your meal, creating a harmonious texture and taste experience.
• A crunchy, tangy side salad featuring shredded cabbage, carrots, and a rice vinegar dressing adds freshness and provides a vibrant contrast to the warm, saucy chicken.
• Brewing a light, earthy green tea alongside the dish cleanses the palate, reduces the meal's overall richness, and offers subtle antioxidant benefits that complement the healthy cooking style.

Healthy Variations for Sesame Chicken

• Gluten-Free Version: Replace whole wheat flour with almond flour or gluten-free cornstarch for coating chicken. Use tamari instead of soy sauce to maintain a similar flavor profile while keeping the dish gluten-free.
• Low-Carb Alternative: Swap brown rice with cauliflower rice or zucchini noodles. Use a sugar-free honey substitute like monk fruit sweetener to reduce carbohydrate content while maintaining the sauce's sweetness.
• Vegetarian Option: Substitute chicken with firm tofu or tempeh, using the same marinade and cooking method. Press tofu to remove excess moisture before coating and cooking to achieve a crispy exterior.
• Spicy Kick Variation: Add red pepper flakes or sriracha sauce to the marinade for those who enjoy a fiery flavor. Increase ginger and garlic quantities to enhance the heat and complexity of the dish.

Healthy Sesame Chicken That’s Big on Taste

• Packed with lean protein from chicken breasts, whole wheat flour coating, and minimal oil, this recipe offers a healthier twist on traditional takeout favorites.
• Combine basic pantry ingredients like soy sauce, honey, garlic, and ginger to create a restaurant-quality sauce that transforms ordinary chicken into an extraordinary meal.
• Easily adapt the recipe by swapping brown rice with cauliflower rice, adding extra vegetables, or adjusting spice levels to suit individual taste preferences and dietary needs.

Healthy Sesame Chicken Recipe

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4.9 from 29 reviews

• Total Time: 25 minutes
• Yield: 4 1x

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Description

Sesame chicken brings a delightful twist to classic Asian cuisine, offering a nutritious spin on a beloved dish. Packed with lean protein and aromatic sesame seeds, you’ll savor each bite of this guilt-free culinary creation.

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Ingredients

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Protein:

• 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized pieces

Thickening Agents:

• 2 tablespoons cornstarch (or arrowroot powder)
• 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry for thickening)

Oils and Cooking Liquids:

• 1 tablespoon olive oil or avocado oil
• ¼ cup (60ml) low-sodium soy sauce (or tamari for gluten-free)
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil

Sweeteners:

• 3 tablespoons honey (or maple syrup)

Aromatics:

• 2 garlic cloves, minced
• 1 teaspoon grated ginger (optional)

Garnish:

• 2 tablespoons toasted sesame seeds
• Sliced green onions

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Instructions

1. Slice chicken breasts into uniform, bite-sized morsels to ensure consistent cooking and easy consumption. Season lightly with salt and pepper, then delicately dust with whole wheat flour, creating a thin, protective coating.
2. Warm a non-stick skillet over medium heat, introducing a whisper of sesame oil. Carefully arrange chicken pieces, allowing each to transform into a golden-hued delicacy. Cook methodically, potentially in sequential batches to prevent overcrowding and maintain optimal heat distribution.
3. Craft a harmonious sauce by blending low-sodium soy sauce, honey’s natural sweetness, aromatic minced garlic, and zesty grated ginger. Whisk ingredients until they meld into a cohesive mixture.
4. Transfer golden chicken pieces into the sauce, gently tumbling to ensure comprehensive coverage. Allow the combination to simmer briefly, permitting the sauce to subtly thicken and caramelize around the chicken.
5. Elevate the dish’s sensory experience by generously scattering toasted sesame seeds and finely chopped green onions, introducing textural contrast and vibrant flavor dimensions. Present atop steamed brown rice or a colorful vegetable medley, transforming a simple protein into a nutritionally balanced culinary creation.

Notes

• Slice chicken uniformly to guarantee even cooking and consistent texture throughout the dish.
• Use whole wheat flour sparingly to create a light, crispy coating without adding excessive calories.
• Avoid overcrowding the pan to achieve perfect golden-brown chicken with a crispy exterior and juicy interior.
• Select low-sodium soy sauce to reduce salt intake while maintaining rich umami flavor in the sauce.
• Toast sesame seeds briefly in a dry skillet to enhance their nutty aroma and deepen their flavor profile.
• Experiment with alternative sweeteners like maple syrup or agave for different dietary preferences.
• Prep ingredients ahead of time to streamline the cooking process and ensure a quick, stress-free meal preparation.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Dinner, Lunch, Snacks
• Method: Sautéing
• Cuisine: Asian

Nutrition

• Serving Size: 4
• Calories: 350
• Sugar: 8g
• Sodium: 500mg
• Fat: 10g
• Saturated Fat: 1.5g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 35g
• Fiber: 1g
• Protein: 30g
• Cholesterol: 70mg