Healthy Sesame Chicken Recipe

In our household, takeout nights were often a guilty pleasure. We loved the convenience and the explosion of flavors, especially when it came to classic dishes like sesame chicken. However, the greasy, overly sweet, and often mystery-ingredient-laden versions always left us feeling sluggish and less than healthy. That’s when I decided to embark on a mission: to recreate a sesame chicken that was not only just as delicious but also significantly healthier and made with wholesome ingredients. After countless kitchen experiments and enthusiastic taste tests from my family (who are now self-proclaimed sesame chicken connoisseurs!), I finally perfected this recipe. This Healthy Sesame Chicken recipe is a game-changer. It’s crispy, savory, subtly sweet, and packed with flavor, all while being guilt-free and surprisingly easy to make. Forget the greasy takeout – this homemade version is packed with goodness and will quickly become a family favorite, just like it did in mine. Trust me, once you try this, you’ll never look at takeout sesame chicken the same way again!

Ingredients for Healthy Sesame Chicken

Creating a healthy version of sesame chicken starts with carefully selecting wholesome ingredients. We’re swapping out refined sugars, excessive oils, and processed additives for natural sweeteners, healthier fats, and fresh produce. Here’s a detailed breakdown of everything you’ll need to make this delicious and guilt-free meal:

For the Chicken:

• 1.5 lbs Boneless, Skinless Chicken Breasts or Thighs: Chicken breast is a lean protein choice, perfect for a healthy meal. Thighs offer a richer flavor and remain incredibly moist. Choose whichever you prefer, or even a mix of both! Ensure the chicken is trimmed of any excess fat for a healthier dish.
• 1/2 cup Cornstarch or Arrowroot Powder: This is the secret to achieving that delightful crispy coating without deep frying. Cornstarch provides a classic crispiness, while arrowroot powder is a great gluten-free alternative and offers a similar texture.
• 1 Large Egg White: Using just the egg white helps to bind the cornstarch to the chicken and adds a light protein boost without adding extra fat.
• 1 teaspoon Garlic Powder: Garlic powder adds a savory depth of flavor to the chicken itself, complementing the sesame sauce beautifully.
• 1/2 teaspoon Salt: Salt enhances the flavors of all the ingredients and is crucial for seasoning the chicken properly.
• 1/4 teaspoon Black Pepper: Freshly ground black pepper adds a subtle warmth and spice to the chicken.
• 2 tablespoons Olive Oil or Avocado Oil: We’re using healthy fats like olive or avocado oil for cooking instead of relying on deep frying. These oils are rich in monounsaturated fats and contribute to a healthier dish.

For the Healthy Sesame Sauce:

• 1/2 cup Low-Sodium Tamari or Soy Sauce: Low-sodium tamari or soy sauce forms the base of our savory sesame sauce. Tamari is a gluten-free option for those with sensitivities. Using low-sodium versions helps to control the salt content of the dish, making it healthier.
• 1/4 cup Honey or Maple Syrup: We’re opting for natural sweeteners like honey or maple syrup instead of refined sugar. These options offer a touch of sweetness while being less processed and providing some beneficial antioxidants. Adjust the amount to your desired level of sweetness.
• 1/4 cup Rice Vinegar: Rice vinegar adds a crucial tanginess and acidity to balance the sweetness and savory notes in the sauce. It provides that characteristic “zing” that makes sesame chicken so addictive.
• 2 tablespoons Sesame Oil: Sesame oil is the star ingredient, lending that signature nutty and aromatic sesame flavor. A little goes a long way, so 2 tablespoons is perfect for infusing the sauce with its distinctive taste. Use toasted sesame oil for the most intense flavor.
• 2 tablespoons Fresh Ginger, grated: Fresh ginger adds a warm, spicy, and slightly pungent flavor that elevates the sauce. Grating it ensures that the ginger flavor is evenly distributed throughout the sauce.
• 2 cloves Garlic, minced: Fresh garlic is essential for adding a pungent and aromatic depth to the sauce. Mincing it releases its flavor best.
• 1 tablespoon Cornstarch or Arrowroot Powder: This is used to thicken the sauce to the perfect glossy consistency. Just like with the chicken coating, arrowroot powder is a gluten-free alternative.
• 1/4 cup Water: Water helps to thin out the sauce initially, allowing the flavors to meld together as it cooks and thickens.
• 1 tablespoon Sesame Seeds, plus extra for garnish: Sesame seeds are crucial for that authentic sesame chicken flavor and texture. We’ll incorporate them into the sauce and use extra for a beautiful garnish.

Optional Garnishes (Highly Recommended!):

• Chopped Green Onions: Green onions add a fresh, mild oniony flavor and a pop of vibrant green color as a garnish.
• Red Pepper Flakes: For a touch of heat, red pepper flakes add a subtle spiciness that complements the sweet and savory flavors. Adjust the amount to your spice preference.
• Toasted Sesame Seeds: Extra toasted sesame seeds sprinkled on top enhance the nutty flavor and add a beautiful visual appeal.

By using these carefully selected ingredients, we’re building a foundation for a healthy and flavorful sesame chicken that’s far superior to takeout versions in both taste and nutritional value.

Step-by-Step Instructions for Delicious Sesame Chicken

Now that we have all our wholesome ingredients ready, let’s dive into the simple steps to create this amazing Healthy Sesame Chicken. This recipe is designed to be straightforward and easy to follow, even for beginner cooks.

Step 1: Prepare the Chicken

1. Cut the Chicken: Start by cutting the chicken breasts or thighs into bite-sized pieces, about 1-inch cubes. This ensures even cooking and makes it easy to eat.
2. Marinate (Optional, but Recommended for Extra Flavor): For enhanced flavor and tenderness, you can marinate the chicken for 15-30 minutes. In a bowl, combine the chicken pieces with 1 tablespoon of tamari or soy sauce, 1 teaspoon of grated ginger, and 1 minced clove of garlic. This step is optional, but it really elevates the flavor of the chicken.
3. Coat the Chicken: In a separate bowl, whisk together the cornstarch or arrowroot powder, egg white, garlic powder, salt, and black pepper. Add the chicken pieces to this bowl and toss to ensure each piece is evenly coated with the mixture. Make sure the chicken is fully coated for optimal crisping.

Step 2: Prepare the Healthy Sesame Sauce

1. Combine Sauce Ingredients: In a medium-sized saucepan, whisk together the low-sodium tamari or soy sauce, honey or maple syrup, rice vinegar, sesame oil, grated fresh ginger, minced garlic, cornstarch or arrowroot powder, and water. Whisk thoroughly to ensure the cornstarch is dissolved and the sauce is smooth.
2. Cook the Sauce: Place the saucepan over medium heat and bring the sauce to a simmer, stirring constantly. Reduce the heat to low and continue to simmer for 5-7 minutes, or until the sauce has thickened to your desired consistency. Stir frequently to prevent sticking and ensure even thickening. The sauce should be glossy and coat the back of a spoon.
3. Stir in Sesame Seeds: Once the sauce has thickened, stir in 1 tablespoon of sesame seeds. This adds another layer of sesame flavor to the sauce. Set the sauce aside and keep it warm.

Step 3: Cook the Chicken

1. Heat the Oil: Heat the olive oil or avocado oil in a large skillet or wok over medium-high heat. Ensure the skillet is large enough to cook the chicken in a single layer without overcrowding. Overcrowding can steam the chicken instead of crisping it.
2. Cook the Chicken in Batches: Add the coated chicken pieces to the hot skillet in a single layer. Cook for 3-4 minutes per side, or until golden brown and cooked through. Work in batches to avoid overcrowding the pan, which can lower the temperature and prevent the chicken from crisping properly.
3. Remove and Drain: Once cooked, remove the chicken from the skillet and place it on a plate lined with paper towels to drain any excess oil. This helps maintain the crispiness of the chicken.

Step 4: Combine Chicken and Sauce

1. Add Chicken to Sauce: Transfer the cooked chicken pieces to the saucepan with the warm sesame sauce.
2. Toss to Coat: Gently toss the chicken in the sauce until each piece is evenly coated in the delicious sesame glaze. Ensure every piece of chicken is glistening with the sauce.

Step 5: Serve and Garnish

1. Serve Immediately: Serve the Healthy Sesame Chicken immediately while it’s hot and crispy.
2. Garnish: Garnish generously with chopped green onions, extra toasted sesame seeds, and red pepper flakes (if desired). These garnishes add freshness, flavor, and visual appeal to the dish.

Following these simple steps will result in a perfectly cooked, crispy, and flavorful Healthy Sesame Chicken that’s ready to be enjoyed. It’s a fantastic homemade alternative to takeout that you can feel good about eating!

Nutritional Information for Healthy Sesame Chicken

Understanding the nutritional value of your meals is key to maintaining a healthy lifestyle. This Healthy Sesame Chicken recipe is designed to be a lighter and more nutritious alternative to traditional takeout versions.

Serving Size: Approximately 1 cup of Sesame Chicken

Servings per Recipe: 4 servings

Approximate Nutritional Facts per Serving:

• Calories: 350-400 calories (This can vary slightly based on the type of chicken used and the exact amount of honey/maple syrup)
• Protein: 35-40 grams: Chicken is an excellent source of lean protein, essential for muscle building and satiety.
• Fat: 15-20 grams: This includes healthy fats from olive oil, avocado oil, and sesame oil. The fat content is significantly lower than deep-fried takeout versions.
  • Saturated Fat: 2-3 grams: Relatively low in saturated fat, especially compared to fried foods.
  • Unsaturated Fat: Primarily monounsaturated and polyunsaturated fats, which are beneficial for heart health.
• Carbohydrates: 25-30 grams: Carbs mainly come from the honey/maple syrup, cornstarch, and vegetables if served with them.
  • Sugar: 10-15 grams: From natural sweeteners like honey or maple syrup. Significantly less refined sugar than typical takeout sesame chicken.
• Fiber: 1-2 grams: Fiber content can increase if served with brown rice or vegetables.
• Sodium: 400-500 mg: Using low-sodium soy sauce or tamari helps to keep the sodium content moderate. Traditional takeout sesame chicken can be significantly higher in sodium.

Key Nutritional Highlights Compared to Takeout:

• Lower in Calories: Homemade versions typically have fewer calories as you control the oil and sugar content.
• Higher in Protein: Emphasis on lean chicken breast or thighs ensures a good protein source.
• Lower in Unhealthy Fats: Using healthy oils and avoiding deep frying drastically reduces unhealthy fat content.
• Lower in Refined Sugar: Using natural sweeteners in moderation is a healthier alternative to large amounts of refined sugar.
• Lower in Sodium: Using low-sodium soy sauce and controlling salt usage significantly reduces sodium intake.
• Made with Whole Ingredients: You know exactly what goes into your homemade sesame chicken, avoiding processed ingredients and additives often found in takeout.

Important Note: These nutritional values are estimates and can vary based on specific ingredients used, portion sizes, and cooking methods. For the most accurate nutritional information, you can use a nutrition calculator app or website and input the exact ingredients and quantities you use. However, overall, this Healthy Sesame Chicken recipe is a much healthier and more balanced option compared to typical takeout sesame chicken.

Prep Time and Cook Time for Your Sesame Chicken

One of the great advantages of this Healthy Sesame Chicken recipe is that it’s not only delicious and healthy but also relatively quick and easy to prepare. Perfect for a weeknight dinner!

Prep Time: 20 minutes

• This includes the time it takes to cut the chicken into pieces, prepare the marinade (optional), whisk together the chicken coating, and whisk together the sesame sauce ingredients. Efficiently chopping vegetables and gathering ingredients beforehand can help keep prep time to a minimum.

Cook Time: 20 minutes

• This includes the time to cook the chicken in batches in the skillet (approximately 8-10 minutes total) and the time to simmer and thicken the sesame sauce (approximately 5-7 minutes). The final step of tossing the chicken in the sauce and heating through takes just a few minutes.

Total Time: Approximately 40 minutes

• From start to finish, you can have this healthy and flavorful sesame chicken on the table in around 40 minutes. This makes it a fantastic option for busy weeknights when you want a wholesome and satisfying meal without spending hours in the kitchen.

Time-Saving Tips:

• Pre-cut Vegetables: If you are serving this with stir-fried vegetables, you can pre-cut them ahead of time to save time during cooking.
• Marinate Chicken Ahead: If you choose to marinate the chicken, you can do this in the morning or even the night before and store it in the refrigerator. This will save time during the final cooking process and enhance the flavor.
• Efficient Workflow: Read through the recipe beforehand and organize your ingredients and equipment. This will help you move smoothly through each step and minimize time wasted searching for ingredients or utensils.

Despite its deliciousness and impressive flavor, this Healthy Sesame Chicken is surprisingly quick to make, making it a perfect choice for a healthy and satisfying weeknight meal that’s ready in under an hour.

How to Serve Perfect Sesame Chicken

Healthy Sesame Chicken is incredibly versatile and can be served in a variety of delicious ways. Here are some ideas to elevate your meal and create a complete and satisfying dining experience:

Classic Pairings:

• Steamed Rice:
  • White Rice: A classic and simple choice that allows the flavors of the sesame chicken to shine.
  • Brown Rice: For a healthier option with more fiber and nutrients, brown rice is an excellent choice. It has a slightly nutty flavor that complements the sesame chicken.
  • Jasmine Rice: Its fragrant aroma and slightly sticky texture make it a delightful pairing with the savory sauce.
  • Basmati Rice: Long-grain and fluffy, basmati rice offers a delicate flavor and texture that works well with sesame chicken.
• Quinoa: A protein-packed and gluten-free alternative to rice. Quinoa is a nutritional powerhouse and adds a slightly nutty and earthy flavor.
• Cauliflower Rice: For a low-carb and vegetable-rich option, cauliflower rice is a fantastic choice. It’s light, absorbs flavors well, and adds extra vegetables to your meal.

Vegetable Sides for a Balanced Meal:

• Steamed Broccoli: A simple and healthy side that adds vibrant green color and a boost of nutrients.
• Stir-Fried Vegetables:
  • Broccoli, Carrots, Bell Peppers, Snap Peas: A colorful and crunchy mix of vegetables that complements the sesame chicken beautifully. Stir-fry them quickly in a wok or skillet with a touch of sesame oil and soy sauce.
  • Bok Choy or Other Asian Greens: Quickly stir-fried greens add a fresh and slightly bitter counterpoint to the sweet and savory chicken.
• Roasted Asparagus: Roasted asparagus adds a tender and slightly charred flavor that pairs well with the sesame chicken.
• Edamame: Steamed or pan-fried edamame pods are a fun and healthy side dish, providing extra protein and fiber.

Creative Serving Ideas:

• Sesame Chicken Bowls: Create customizable bowls with a base of rice or quinoa, topped with sesame chicken, steamed or stir-fried vegetables, and your favorite garnishes.
• Lettuce Wraps: For a lighter and low-carb option, serve the sesame chicken in crisp lettuce cups (like butter lettuce or romaine lettuce). Add shredded carrots, cucumbers, and a drizzle of extra sesame sauce for freshness.
• Sesame Chicken Salad: Toss chilled sesame chicken with mixed greens, shredded cabbage, carrots, and a light sesame vinaigrette for a refreshing salad.
• Sesame Chicken Noodles: Serve over cooked noodles like lo mein or udon noodles for a heartier meal. (Consider whole wheat noodles for a healthier option).

Garnish for Flavor and Visual Appeal:

• Extra Toasted Sesame Seeds: A sprinkle of toasted sesame seeds enhances the nutty flavor and adds a beautiful finishing touch.
• Chopped Green Onions: Fresh green onions add a mild oniony flavor and a vibrant green color.
• Red Pepper Flakes: For a touch of heat, sprinkle red pepper flakes to add a subtle spiciness.
• Fresh Cilantro or Parsley: Chopped cilantro or parsley can add a fresh herbal note as a garnish.
• Lime Wedges: A squeeze of fresh lime juice can brighten up the flavors and add a zesty touch.

No matter how you choose to serve it, this Healthy Sesame Chicken is sure to be a hit. Experiment with different pairings and garnishes to find your perfect combination and create a meal that’s both delicious and satisfying!

Additional Tips for the Best Healthy Sesame Chicken

To ensure your Healthy Sesame Chicken is absolutely perfect every time, here are five expert tips to keep in mind:

1. Don’t Overcrowd the Pan When Cooking the Chicken: This is crucial for achieving crispy chicken. Cooking the chicken in batches prevents overcrowding, which lowers the pan temperature and causes the chicken to steam instead of sear and crisp. Give the chicken pieces space in the pan to brown properly on all sides. If you overcrowd, you’ll end up with soggy chicken instead of crispy perfection.
2. Marinate the Chicken for Deeper Flavor (Optional but Recommended): While this recipe is delicious even without marinating, a short marinade can significantly enhance the flavor and tenderness of the chicken. A simple marinade of soy sauce, ginger, and garlic for just 15-30 minutes allows the flavors to penetrate the chicken, resulting in a more flavorful and juicy final dish.
3. Adjust the Sauce Sweetness and Spice to Your Preference: This recipe provides a balanced level of sweetness and mildness. However, taste the sauce before adding the chicken and adjust it to your liking. If you prefer a sweeter sauce, add a little more honey or maple syrup. For a spicier kick, add more red pepper flakes or a dash of sriracha to the sauce. Personalizing the sauce ensures it perfectly matches your taste preferences.
4. Use Fresh Ginger and Garlic for the Best Flavor: Fresh ginger and garlic are key ingredients that contribute significantly to the authentic flavor of sesame chicken. Avoid using powdered ginger or pre-minced garlic if possible. Freshly grated ginger and minced garlic offer a much brighter, more pungent, and complex flavor that elevates the entire dish.
5. Toast Sesame Seeds for Enhanced Nutty Flavor: Toasted sesame seeds have a much richer and more pronounced nutty flavor compared to raw sesame seeds. Toasting sesame seeds is quick and easy: simply spread them in a dry skillet over medium heat and cook, stirring frequently, until they are lightly golden and fragrant (about 3-5 minutes). Use toasted sesame seeds in the sauce and as a garnish for a deeper, more satisfying sesame flavor.

By following these tips, you’ll be well on your way to creating restaurant-quality Healthy Sesame Chicken right in your own kitchen. These small details can make a big difference in the overall flavor, texture, and enjoyment of your homemade meal.

Frequently Asked Questions About Healthy Sesame Chicken

Here are some frequently asked questions to help you confidently make and enjoy this Healthy Sesame Chicken recipe:

Q1: Can I use chicken thighs instead of chicken breasts?

A: Absolutely! Chicken thighs are a fantastic alternative to chicken breasts. They are generally more flavorful and tend to stay moister during cooking. You can use boneless, skinless chicken thighs just like chicken breasts in this recipe. Simply cut them into bite-sized pieces and follow the same instructions. Some people even prefer the richer flavor of chicken thighs in sesame chicken.

Q2: Is this recipe gluten-free?

A: Yes, this recipe can easily be made gluten-free. To ensure it’s gluten-free, use tamari instead of soy sauce, as tamari is typically gluten-free (always check the label to be certain). Also, use arrowroot powder instead of cornstarch for both coating the chicken and thickening the sauce, as arrowroot powder is a gluten-free alternative. Double-check all other ingredients to ensure they are certified gluten-free if you have strict dietary needs.

Q3: Can I make this recipe vegetarian or vegan?

A: Yes, you can adapt this recipe to be vegetarian or vegan. To make it vegetarian, you can substitute the chicken with firm or extra-firm tofu, cut into cubes and pressed to remove excess water. For a vegan version, ensure you use maple syrup instead of honey and use tofu as the protein substitute. You can also use cauliflower florets or broccoli florets as a vegetarian/vegan option, coating them in the cornstarch mixture and cooking them similarly to the chicken.

Q4: How long does leftover sesame chicken last in the refrigerator?

A: Leftover Healthy Sesame Chicken can be stored in an airtight container in the refrigerator for up to 3-4 days. For the best quality, it’s recommended to consume it within 2-3 days. Reheat gently in a skillet or microwave until heated through. Keep in mind that the crispy coating of the chicken may soften slightly upon refrigeration, but it will still be delicious.

Q5: Can I freeze leftover sesame chicken?

A: Freezing cooked sesame chicken is not ideal as the sauce and the texture of the chicken coating may change upon thawing. The sauce can sometimes become watery, and the crispy chicken may become soggy. However, if you must freeze it, store it in an airtight container for up to 1-2 months. Thaw completely in the refrigerator before reheating. Reheating in a skillet can help to crisp up the chicken slightly, but it won’t be quite the same as freshly made. For the best taste and texture, it’s generally recommended to enjoy sesame chicken fresh or within a few days of refrigeration rather than freezing.

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