Healthy Sesame Chicken

by
Print Recipe

Introduction

Healthy Sesame Chicken is a lighter, guilt-free take on the popular Chinese takeout classic. This dish features tender chicken coated in a flavorful sesame sauce that’s sweet, tangy, and savory—all without the extra calories or unhealthy oils. With a quick preparation and simple ingredients, this version retains all the deliciousness of the original while being packed with nutrients. Pair it with your favorite veggies and whole grains for a wholesome meal that satisfies cravings and keeps you energized.

I remember the first time I made this dish for a weeknight dinner. The aroma of the sesame sauce filled the kitchen, and my family couldn’t believe it was homemade and healthy. What makes Healthy Sesame Chicken so enjoyable is its versatility—you can adjust the sweetness or tanginess to suit your taste, add extra sesame seeds for a nutty crunch, or include a variety of colorful vegetables like broccoli, bell peppers, or snap peas for added nutrition.

This dish is surprisingly easy to make, too. With just a handful of pantry staples like soy sauce, honey, garlic, and sesame oil, you can create a rich, glossy sauce that clings perfectly to the chicken. Whether you’re looking for a quick and nutritious dinner option or a crowd-pleaser for your next meal prep, Healthy Sesame Chicken is guaranteed to be a hit!

Perfect for:

  • Quick weeknight dinners
  • Quick lunch
  • A healthier alternative to takeout
  • Family-friendly meals

Why You’ll Love This Recipe

Here’s why Healthy Sesame Chicken will become a go-to in your kitchen:

  • Healthy Ingredients: This recipe swaps out heavy frying and sugary sauces for a nutritious, flavorful alternative.
  • Quick and Easy: Ready in under 30 minutes, making it perfect for busy schedules.
  • Customizable: Pair it with your favorite veggies or serve over rice, quinoa, or noodles.
  • Packed with Flavor: A blend of soy sauce, honey, garlic, and sesame oil ensures every bite is bursting with taste.
  • Kid-Friendly: Mild and flavorful, this dish is loved by both kids and adults.

Preparation and Cooking Time

  • Total Time: 25 minutes
  • Preparation Time: 10 minutes
  • Cooking Time: 15 minutes
  • Servings: 4 servings
  • Calories per serving: Approximately 300 calories
  • Key Nutrients: Protein: 30g, Carbs: 20g, Fat: 10g

Ingredients

Gather these ingredients to make Healthy Sesame Chicken:

For the Chicken:

  • 1 ½ pounds boneless, skinless chicken breast, cut into bite-sized pieces
  • 2 tablespoons cornstarch or arrowroot powder
  • 1 tablespoon olive oil

For the Sauce:

  • ¼ cup low-sodium soy sauce or tamari
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)

For Garnish:

  • 2 tablespoons sesame seeds
  • 2 green onions, sliced

Ingredient Highlights

  • Chicken Breast: Lean protein that’s tender and satisfying.
  • Sesame Oil: Adds a nutty, rich flavor essential to sesame chicken.
  • Honey: Natural sweetener for the sauce.
  • Garlic and Ginger: Aromatic and flavorful base ingredients.
  • Sesame Seeds: Provide crunch and enhance the nutty flavor.

Step-by-Step Instructions

Here’s how to make Healthy Sesame Chicken:

Prepare the Chicken:

  1. Coat the Chicken: Toss the chicken pieces in cornstarch or arrowroot powder until evenly coated.
  2. Cook the Chicken: Heat olive oil in a large skillet over medium-high heat. Add the chicken pieces in a single layer and cook for 4-5 minutes per side, until golden brown and cooked through. Remove from the skillet and set aside.

Prepare the Sauce:

  1. Mix the Sauce Ingredients: In a small bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
  2. Thicken the Sauce: Pour the sauce into the skillet and bring to a simmer over medium heat. Stir in the cornstarch slurry and cook for 2-3 minutes, until the sauce thickens.

Combine and Garnish:

  1. Add the Chicken to the Sauce: Return the cooked chicken to the skillet and toss to coat evenly in the sauce.
  2. Garnish: Sprinkle with sesame seeds and green onions.

Serve:

  1. Serve Hot: Plate the sesame chicken over rice, quinoa, or steamed vegetables.

How to Serve

  • With Veggies: Pair with broccoli, snap peas, or bok choy for added nutrients.
  • Over Grains: Serve over brown rice, quinoa, or cauliflower rice for a balanced meal.
  • In a Wrap: Use as a filling for lettuce wraps or whole-grain tortillas.
  • As Meal Prep: Portion into containers with veggies and rice for easy lunches.

Additional Tips

  • Cut the chicken into uniform pieces for even cooking.
  • Adjust sweetness by adding more or less honey.
  • Double the sauce recipe if you prefer extra sauce for drizzling.
  • Toast sesame seeds before adding for a deeper flavor.

Recipe Variations

  1. Spicy Sesame Chicken: Add 1 teaspoon of sriracha or chili flakes to the sauce.
  2. Orange Sesame Chicken: Swap half the honey for fresh orange juice.
  3. Vegan Sesame Tofu: Replace chicken with crispy tofu cubes.
  4. Sesame Shrimp: Substitute shrimp for chicken.
  5. Peanut Sesame Chicken: Stir in 1 tablespoon of peanut butter for a nutty twist.
  6. Low-Carb Sesame Chicken: Serve over zoodles or steamed cauliflower rice.
  7. Gluten-Free Sesame Chicken: Use tamari instead of soy sauce.
  8. Teriyaki Sesame Chicken: Add a splash of teriyaki sauce for extra depth.
  9. Ginger-Lime Sesame Chicken: Add 1 teaspoon lime zest for a zesty kick.
  10. Sticky Sesame Meatballs: Use ground chicken to make meatballs and coat them in the sauce.

Freezing and Storage

  • Freezing: Freeze in an airtight container for up to 2 months. Thaw before reheating.
  • Storage: Refrigerate leftovers in an airtight container for up to 4 days.

Special Equipment

  • Large skillet or wok
  • Whisk for the sauce
  • Small bowl for slurry

FAQ Section

  1. Can I use chicken thighs instead of breast? Yes, thighs work well for a juicier texture.
  2. Can I make this recipe vegetarian? Yes, substitute chicken with tofu or tempeh.
  3. Can I skip the cornstarch? The cornstarch helps with browning and thickening but can be omitted.
  4. Can I make it spicier? Add chili flakes or sriracha to the sauce.
  5. Can I use pre-cooked chicken? Yes, simply toss it in the sauce to heat through.

Conclusion

Healthy Sesame Chicken is a bold and flavorful dish that’s as nutritious as it is satisfying. With its nutty sesame flavor, tender chicken, and a lighter sauce, this recipe offers all the taste of your favorite takeout with a healthier twist. Perfectly paired with steamed veggies or rice, it’s a meal you’ll crave again and again.

This recipe is quick, easy, and highly customizable, making it ideal for busy weeknights or quick lunch. Whether you’re serving it fresh out of the skillet or packing it up for the week, Healthy Sesame Chicken delivers on flavor without the extra calories.

I’d love to see how your Healthy Sesame Chicken turns out! Snap a photo, share it on social media, and don’t forget to tag me—I can’t wait to see your delicious creations. Happy cooking!

Leave a Comment